Name: Playbook - Brad Becca - Next Level Knee Health
Uploaded: 2021-05-29T01:28:40.141Z
Duration: 45 min
Description: Next Level Knee Health

Awesome🔥
People really miss out on this and it's imp to take care of knees 🔥.
Awesome session, did this on my off day from body weight programs..🤙

Angeleen

Here’s an awesome workout that’ll help you optimize your 
knee health🦵🏽

👉🏽Prevent Knee injury & decrease pain
👉🏽Maximize performance & optimize recovery 
👉🏽Increase range of motion & improve strength 

Equipment Needed
-Cones 
-Resistance Bands
-Disc slider or towel used on hardwood or tiled flooring

-Wrap & secure a resistance band around a pole
-Secure the resistance band around your leg-knee
-Step back to create resistance
-Let your knee translate forward slowly & then return back to starting position

Banded TKE

-Wrap & secure a resistance band around a pole 
-Place your leg through the resistance band & secure it around the back of your knee
-Position yourself away from the pole *resistance should be noticeable, but not too difficult*
-Using the leg without the band, begin tapping each cone
-4 cone taps (Forward, Side, Back, Side) = 1 rep
-Perform on each leg

Single Leg Compass - TKE

-Stand to the side of a Plyo Box or an elevated surface
-Using the inside leg, step up onto the box & bring yourself to balance
-Slowly bring the outside leg back down onto the ground 
-Perform with both legs

Lateral Step-up - Lateral Stepdown

-Place 1 disc slider on the floor
-Place 1 foot on top of the disc slider 
-Raise into a Glute bridge position 
-Drive the opposite knee & slowly slide your foot away from your body, extending your leg
-Perform on both legs

Single-Leg Hamstring Sliders

-Step up onto a Plyo box or an elevated surface & come to balance
-Slowly step down off of the box 
-Perform on both legs

Step-up

-Wrap & secure a resistance band around a pole
-Wrap & secure a resistance band around the ankle of the leg that is closest to the pole
-Begin walking laterally using short (choppy) steps
-Walk roughly 2-3 ft away from the pole & begin walking slowly back towards the pole
-Repeat using the other leg

Next Level Knee Health

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