Name: Playbook - Jess Racz - Got knee pain? Jumpers knee workout
Uploaded: 2022-10-07T03:29:12.750Z
Duration: 45 min
Description: Got knee pain? Jumpers knee workout

If you’re struggling with knee pain, jumpers knee, patellar tendinitis, this workout is for you!

Join one of my athletes who went through this workout!

Skip for 1 minute back and forth with the area you have or even skip in place 
If you feel pain more than a 3 out of 10, skip this exercise

Extensive Skips

Hold a wall sit at a quarter squat position with feet about 6 inches apart. Should only feel a burn in the quads. Add weight if you don’t feel an 8 out 10 burn with just your bodyweight.

DB Wall Sit

Complete Carioca for 1 minute. Go back & forth with the space you have. If you feel pain more than an 3 out of 10, skip.

Extensive Carioca

Left & Right = 1 rep 
Complete 4 reps each side

Hip Airplane with Basketball

Place band around the back of your knees. Extend your legs as straight as possible

Knee Savers

10 on each side, don’t need a band if you don’t have one!

Deceleration Progression Beginner

Don’t need band if you don’t have one. Go as low without any pain!

Lateral Deceleration Progression Beginner

DB SLDL

Use DBs, or weighted calf raise machine as substitute for this variation 
Complete 12-20 reps

Seated Calf Raises

Got knee pain? Jumpers knee workout

ACL Prevention Workout

Kantapong Laosuwanwat

ACL Prevention Workout #2

ACL Prevention #3

It looked simple but...🤫 Found out it's not easy

Collins

ACL Prevention Workout #4

Got knee pain?

Jumpers Knee Workout #3

Reduce the Risk of Jumpers Knee Workout #4

Jumper Knee Workout #5

Jumpers Knee Workout #6

Protect Your Knees! Knee Prehab Work

Hey,
I am pro basketball player from Europe. Today I tried some of your workouts and it’s great! I enjoyed the session a lot and I will try other workouts upcoming week! Thanks a lot for doing it! It’s very helpful for me as a basketball player!

Got knee pain? Jumpers knee workout

More workouts from Jess Racz