Name: Playbook - Brian Qman - Strengthen the Tendons 🧬
Uploaded: 2023-12-30T07:22:38.781Z
Duration: 25 min
Description: Strengthen the Tendons 🧬

2 sets of 30 seconds each leg

This is a great stretch for the quad and hip flexor. This will also help alleviate knee pain.

Quad Couch Stretch

1 set of 30 seconds each leg

Progression is no reach, 1 hand reach, 2 hand reach

Chair Hamstring Stretch

Hamstring stretch

1 set of 30 seconds each leg

The harder you hug your knee the better your stretch will be.

Glute Hug

1 set of 30 seconds each leg.

Make position tighter to get more of a deeper stretch. Push your knee into your foot.

Hip/Glute Stretch

1 round of 4-6 knee taps.

Tap your knee to the ground alternating 2-3 times each leg. This stretch will help with ankle mobility and stretch your feet as well as your hips. A Game Changer! I do this 3 times a day. When I wake up, before I workout and before bed.

Frog Stretch into Knee Taps

Frog Stretch With Hands Up

2 Leg Calf Stretch

Single Leg Calf Stretch

Hold each position until you feel enough of a stretch. You can do as many rounds of you need of each variation of the stretch. Do this on both legs.

Keep your back leg as straight as possible. Contract your quad muscle. Then put your knee to the ground and contract your glute and push your body forward. Then open up with each arm on both sides. Finally try to get your inside elbow on the floor. Then get both of your elbow’s on to the floor. Do this while keeping your back leg straight.

Low Lunge Hip Opener

4-5 sets of 45 seconds

- Set the leg extension machine to a weight that doesn’t fatigue your muscles too much but also not too light. 
- Point your foot up to the ceiling so your is foot is dorsiflexed.
- Bring your leg to about 60 degrees only not 90 degrees. In the video I have it at 60 degrees. This will target the Patellar tendon directly. This will help get of Jumpers Knee.
- If you quadricep tendonitis, PFP, or any other form of knee pain then raise your leg higher to 90 to 120 degrees which will target the quads more. Keep your foot pointed upwards as well

Leg Extension Isometric - 1 leg

2 sets of 25 reps

Lift foot towards the opposite direction. Lower foot back down and squeeze your quad for 1-2 seconds and repeat the exercise.

TKE’S

2 sets of 40

Beginners 2 sets of 20

Squeeze your glutes at the top of the rep.

Strengthen the Tendons 🧬

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