Name: Playbook - Jalen Williams - joint health 🏥
Uploaded: 2023-03-21T08:58:51.256Z
Duration: 75 min
Description: joint health 🏥

workout i do to
maintain strength, health, and mobility in lower joints while in active season. i only workout 1x per week during active season

i use treadmill at my gym 1.2 speed 18% incline.

you can also do at home on a treadmill with the belt turned off.

or just any space you have to get consistent steps backwards. 

backwards walking help promote blood flow to the front of the knees.

walk backwards 5-10mins before any intense activity

walking backwards 5-10mins

the proper way to warmup. dynamic stretching is proven to be more beneficial to athletic movements than static stretching which could potentially increase risk of injury.

light jog

quad stretch

knee hugs

lateral full lunge

stretches hip flexors and upper quads as well as challenges ankle mobility

forward full lunge

pigeon stretch

hamstring stretch

step overs

backwards step overs

high knees

butt kicks

DYNAMIC STRETCH WARMUP

one of the best lower body exercises as well as cardio. works entire lower body from the arches of feet to glutes and core. 

progress up to 80% bodyweight but be sure to handle lower weight before progressing to higher weight always. be smart

first set can be a slow methodical push to prepare body for the resistance but sets after can be aggressive and explosive to train acceleration and 1 leg jumping

sled push/pull

- Support upper back on a bench and the barbell across your hips
- With one leg parallel to the ground and the other bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell single leg hip thrust

strengthening the hip flexor THRU length. out of the very few ways to train the hip flexor this is probably the best way to train the hip flexor.

cable weighted knee drives

develop the Vastus Medialis Oblique aka VMO the inner quad muscle responsible for knee stability and contains the highest amount of fast twitch fibers in quad.

reverse step ups

strengthen hamstrings at peak force and develop knee flexion power. will improve top end speed and 1foot vertical

nordic curls

- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Tibialis raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles