Name: Playbook - Sally McRae - Daily Knees
Uploaded: 2023-07-12T14:26:17.620Z
Duration: 9 min
Description: Daily Knees

BrookeHerlocker

Jack Sayles

So good, I already feel my knees will be stronger 💪

Nicole

Woof, this was more difficult today as I amped up the length.

Katelynn

Sally, I love this one… it hits all over 💪🏼💪🏼💪🏼

Silvana

Healing an arm injury so skipped the weights. Did all of the exercises though, just with empty hands. Boy, my knees are weak! This also made my quads start to cry 😢 🤣

Steffanie

Added adductor work and hamstring and heel stretches.

Great work out! Using this more often leading up to my next 50km and my first 100km🫣

Paula

Rustie

Daily knees was so hard after hill sprints!!

Love this so much. Realized in the Running and Strength 6 week training that my knees need more strength and stability :).

Awesome workout! It was tough but so good!  Keep them coming!

Zach

Sheesh! Some of those moves are real challenging!!
#DTW!!!!

Robin Packer

Was definitely a challenge the first time, but it felt really good at the end.

Tasha

Getting stronger in those wall sit variations.

Wall sits getting a little easier which means I’m getting stronger. Heck yessssss

Jennifer Stanley

This will become a staple in my training week.  Wall sits, oh those damn wall sits!

Need to make this a regular part of my routine

Lilli

Melinda

Getting stronger each time I do this workout!

Threw in some adductor work and a plank twist.

Didn't have much time today, but got the knees in!

Some of these exercises were so hard I couldn’t do them! lol 😂 but felt great post run

Mindy

My goodness, excited to see the progress of my knee strength 😄

Tori

Wow, yeah I clearly need to do this on the regular!!

Emily

Y’all curse words. lol. I need this but yikes that single leg wall sit…

Abby

This was great. First time really trying the lean backs. Not great range of motion but I’ll get there!

Jessica

I am excited to build some knee strength up for my long runs!!

Jessica Gibson

Great workout for my knees. Never knew I could get a good workout with just focusing on knees.

Cara

Did most of this with mobility thrown in for the others.

Such a good combo w leg day to add a little more work!

Rachel

Love these!  Week 8 of knee therapy so this perfect to do 3x a week for the next 2 to 3 weeks.

Monica

Started with a few minutes of mobility exercises before this.

Great workout my knees feel so much better now

Larry

This was tough for me but I gave it my best.

Becky

Padma

Kellee

Jonathan

You can do this routine as a complement to any cardio training or as a stand alone session. 
Try 1-2x a week 

This session opens w/wall sits and split squats to gently warmup muscles, but as w/ all sessions- if you have a few minutes to warmup on a bike, treadmill, elliptical(or outside), please do. 

Do every exercise for time, no need to focus on reps as your main concentration should be on form, steady controlled movements, and properly engaging your muscles. 

Aim for 30-60 seconds for EACH exercise.
For exercises where you switch to another leg, try 20-40 seconds.
After completing EACH exercise, allow yourself to rest for 20-30 seconds.
At the end of each round of exercises, test for 60 seconds and then begin next round.
Aim for 1-3 rounds depending on time/level.

Exercises:
Wall sit #1- Sit & chill at 90 degrees. Engage core as you slide down wall. Focus on strong glutes & abs…if you feel pain here, slide up wall until at a point where you can sit without pain.
Wall sit #2- Sit & Balance. It might take a couple tries to elevate one foot & that’s ok!
Wall sit #3- Elevated heels, knees over toes.

Split Squat- notice how close my feet are planted and the knee slightly over toes. Use dumbbells or kettlebells.

Weighted Step-Ups- control is key, activate glutes/hamstrings to push up, no bouncing or hard push offs. Use any kind of weight- keep torso tall.

Kneeling Lean Backs- EASE into this one, & use props or a wall to gauge your range of motion. Keep core/glutes engaged

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time
-Aim for 30-60 seconds

Wall Sit #1

-Sit at 90 degree angle or higher -find where you’re comfortable.

-Engage core and elevate one foot 

-Hold for time on each leg (try 20-30 seconds each leg)

Wall Sit on One Foot

- Begin with your back against the wall and knees bent 90 degrees
- Lift feet up onto your toes w/heels on wall and hold for time.

-Try 30-60 seconds

Toe wall sit hold

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides for time. Try 20-40 seconds on EACH leg.

Dumbbell split squats

- Holding dumbbell/kettlebell in front of you, step onto box/bench with steady control.
-Focus on glute/ham pushing you up as planted knee pushes slightly past toes.
-Engage core as you stand tall on box.
-try 20-40 seconds on each side

Weighted Step Ups

EASE into this. I suggest doing next to a wall or bench just to get a feel for the movement and your range of motion.

-Engage glutes and core entire time.

-Lean back as you inhale, exhale forward as you contract glutes and quads 

-Try for time:30 seconds

Kneeling Lean Backs

Daily Knees

This is a great WO that surprisingly gets my HR up and the sweat flowing!

René

Showing up a lack of strength so exercises right on the mark 👍

Wayne

STRONG KNEES BAND WORKOUT

Loved that workout, feeling stronger already 💪

Tracy

Sally's workouts are always the best and as a hopefully soon to be personal trainer I will use her as a reference whenever I'm a bit lost. 😀

Daily Knees

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