Name: Playbook - Dr. Caleb Burgess - Strong Knee Essentials
Uploaded: 2024-04-19T04:48:15.008Z
Duration: 45 min
Description: Strong Knee Essentials

IVAN

Sean

This workout is designed to help build healthy and strong knees, utilizing many of my main "go-to" exercises I often use with my 1-on-1 clients and patients.

It should be performed EVERY OTHER DAY, 3x per week at the most, but at least 2x per week.

Most of the exercises can be progressed by adding an external load (like dumbbell or band), or just by increasing the band tension (if one is being used).

As always, if you need a modification, progression, or regression on ANY of the exercises, or if you're having difficulty or pain with anything, please send me a message using the 3 dots at the top right of the app and I will be happy to help!

Don't forget to leave a comment and/or review, letting me know how you like the workout!

And tag me on Instagram @dr.caleb.burgess so that I can repost you and celebrate your progress!

*Hold 10 sec per rep
*Rest time is between sides

Set up:
- Anchor the band to a sturdy surface at the height of the knee crease
- Stand back as far as you can where you are barely able to stand up from the weight of the band pulling you forward (use the dowel/stick/chair in the opposite hand to help keep it from pushing you forward...also stagger the feet with the opposite leg forward and knee slightly bent)

Movement:
- Then try to push the band backward while locking the leg as straight as possible; at the end of the movement, if you can, lift your toes up as you continue to push back into the band as hard as you can...this makes the quads work more
- Hold for the prescribed time, then slowly return to the start position

Tips:
- DO NOT let your butt push backward as you push back into the band (keep it tight/squeezed and tucked underneath you)
- The goal is to get the knee as straight as possible while also getting a strong contraction in the front of the thigh (quads)

Standing Terminal Knee Extension Quad Set with Superband

*Reps are in EACH direction (i.e. 20 reps means 20 steps in each direction)

Set up:
- Place a band around the front of your feet
- Drop down into a partial squat

Movement:
- Step sideways, leading with the KNEE, not the foot
- Follow with the trailing leg, making sure not to step too close to the front foot in order to maintain constant tension in the band

Tips:
- Think about BOTH feet pushing out into the band the WHOLE time (even the trail leg)
- Leading with the knees and not the feet keeps you from allowing the knees to fall inward during the exercise (try to keep this from happening)
- Go slow and stay controlled to keep constant tension in the band and a burn in your glutes!

Lateral Walks with Band Around Forefoot

Set up:
- Typically with feet about hip to shoulder width apart, although you can vary your foot position and how much your toes point outward depending on what feels most comfortable for you
- Hold dumbbell or kettlebell as shown, with elbows tucked in toward dumbbell and weight resting against your chest throughout

Movement:
- Squat down as if you were going to sit down into a chair behind you
- Your weight should be evenly balanced in the middle of your feet
- Stand up by reversing the movement

Tips:
- If your back hurts, try bracing your core (take a deep breath in and tighten your stomach as if you were about to be punched in the stomach) and squat down as far as you can while keeping your spine in a neutral position
- Breath out at the top, take a breath in and repeat for prescribed repetitions

Goblet Squat - Dumbbell

*Hold 3 sec at top of each rep
*Rest time is between sides

Set up:
- Lay on your side
- Bend the bottom knee and keep the top leg straight
- Roll slightly forward so that your belly button (pelvis) is slightly facing downward
- Place your hand on your pelvis as shown to monitor movement here
- Tighten stomach and glutes, pushing your heel backward WITHOUT letting your pelvis move
- Keep your abs and glutes tight throughout the whole movement (see below)

Movement:
- Without letting your pelvis move, lift your foot up (while keeping the foot pushed backward) without letting your pelvis hike up or letting your back arch (your hand can help monitor for this motion)
- Slowly return to the bottom position

***It is VERY IMPORTANT that you DO NOT let your pelvis move after you set up your original position, as this will end up working your LOWER BACK rather than your outer/upper GLUTES, where you should feel the exercise working

Sidelying Hip Abduction - Knee Straight

*Rest time is BETWEEN SIDES

Set up:
- Place the top of the back foot on bench, box, or chair as shown
- Step forward with the bottom leg so that when standing erect, front thigh is only 1 leg length in front of back leg thigh
- Nearly all of the weight should be on the front foot (the back foot is ONLY for balance)

Movement:
- Sit down and slightly backward, tapping your back leg knee lightly on the ground (or as close at possible to the ground) before standing back up
- Your front knee should not cave inward (nor should your foot arch collapse inward)

Tips:
- If too difficult to go all the way down, put pillows or fold up towels or white plates underneath your knee so that you can tap to that instead
- If you feel a lot of pressure in your low back or glute on the side of your back leg, try leaning forward more

Rear Foot Elevated Split Squat - Dumbbells

*Take 2 sec to lower down on each rep
*The goal is 15 reps, but if you're within the range of 8-15, that's okay!
*Rest time is between sides

Set up:
- Start laying on ground with heels resting bench/box/chair and knees bent to ~90 degrees

Movement:
- Contract abdominal muscles and hold, then dig both heels into bench and contract your glutes and hamstrings to raise your hips up into the air (try not to arch at the lower back!)
- At the top, lift one leg upward as shown and then slowly lower using the leg still on the bench
- Repeat in this same away for each rep (with the same primary working leg) until you fatigue or reach your goal repetitions, and then switch legs and perform with the other leg as the primary working leg

Tips:
- Try to keep the trunk and upper leg in the same line at the top of the motion and avoid arching the lower back (which is harder to do as you get higher

Supine Bench Bridge - 2 up, 1 down - Knees Bent 90°

*Take 2 sec to lower down on each rep
*The goal is 15 reps, but if you get anywhere between 8-15 reps, that's okay!
*Rest time is between sides

Set up:
- Stand on 1 leg on flat ground

Movement:
- Squat down on one leg while reaching your opposite foot forward as far as you can
- Lightly tap your heel on the ground before coming back up
- Use your hand as needed for assistance with balance or to make it less challenging on the working leg (using a chair, pole, countertop, etc)

Tips:
- If you can't squat that low due to pain or difficulty, don't reach as far forward with the other foot; or hold onto a chair, pole, etc with the opposite side hand for support/assistance
- To make it harder, reach further forward and squat down lower, or stand on an elevated surface, as shown in the second half of the video

Strong Knee Essentials

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