Name: Playbook - Sally McRae - STEADY CONTROL KNEES WORKOUT
Uploaded: 2023-07-12T14:26:17.687Z
Duration: 18 min
Description: STEADY CONTROL KNEES WORKOUT

Loved that workout, feeling stronger already 💪

Nicole

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. 😀

Brandon

Frannie

Cut to two rounds. Felt a little something in the knee. Not going to push it.

Rustie

Yes! Feeling strong after the flu. Praise God!

Katelynn

The half squat do you put your foot all the way to the ground or is the goal to all be balanced on the opposite leg

Emily

Zach

Didn’t do all the exercises but definitely a great pre-hab and rehab workout!

Krystyna

Robin Packer

Cindi

Trying to avoid injury in the knees because they are not liking the downhills. Great workout! Uff, my butt from those glute bridges.

I do this workout periodically but can never quite make it very far with the hamstring curls. Even just 6mo ago I couldn't do those hamstring curls at all! I can now do multiple in a row. Feeling stronger every time I do this. 💪

Stephanie

Great workout!  Slowing down and focusing on each movement was so powerful. But man... those hamstrings curls at the end! Burn session!

Lisa

Had to do some modifications but still DTW!

Jessica

The hamstring curls are tough, especially as the last exercise.

Bevan

Great sweat! Hammies will be screaming later.

Increased intervals to 60sec each leg. An excellent burn!! 🔥

Stefanie B.

Can’t thank you enough for those strong knees workout! In only one month I’m definitely feeling stronger. I tested the knees on a hike and what a game changer, no stiffness or soreness the day of and same the next day! Cannot wait to for race day!

marie-eve

Swiss ball hamstring curl was the most BURN! 🔥

Meghan

Started to feel some knee discomfort… thankful to know where to turn to for help!

Petra

Melissa

Great, using this on my rest day to prevent knee pain

Angus

Did the Swiss ball hamstrings when indoors as forgot to take ball to my garage 🤦🏻‍♀️

Sally

Andie

Great excercise. Am trying to build up strenghth in my PSA knees and this will help for sure! Thx!

Asta Beck

Carrie

Hiked in the mountains the last 2 days and I could tell these knee workouts are working! Thanks Sally

Terie

Always makes my knees feel better and strong!

Fantastic workout, my knees really felt it in a good way!

April Farnham

I’m not sure if I feel like a dumbass or a badass, I did not read the directions, fully, and did each single leg exercise 60 seconds each leg. That doesn’t kill you…..

Love this 🙏🏻 literally saving my knee

Mikenzi

I can’t believe how much I need these exercises!! 🙌

Julie

Darby Fredrickson 

Miky

Leigh Adams

Maria

I’m recovering from a knee injury and this was perfect. Stabilizing and strengthening without compromising the integrity of my knee.

Amanda Kappes

This is a new favorite! Thanks Sally 🎉

Brooke

First time trying some of these stretches.

Alva

Didn’t do fartlek run today feeling like a leg activation routine 😝😝😝

yangBAE

Only had time for 2 sets, but still got a sweat on!

Kelli

A workout safe to do most days of the week. Even if you only get time for 2 exercises, do them! These are straight up IMPORTANT!💪

-Use a step between 6-18inches. Pick a height where you feel most stable & THEN work up from there. ALSO, do NOT pick a height that causes discomfort or pain. 

-The key is staying in control and going at a steady pace, the leg ON the box is your working leg so it’s going to get you UP by engaging the glute and hamstring. 

-When you are at the TOP of your step, pause, stand tall, & then with control lower to the ground. 

Do each side for 30 seconds.
Each set lasts 60 seconds.
Do 3 sets on EACH leg.

Steady Step Ups

- Step off the box 
- Step back behind your opposite foot
- Careful NOT to step too far diagonal, if you have a mirror check angle of knee and shin and keep them aligned. The Curtsy does not need to be dramatic.
- Keep your chest high 
- Push through your front leg to come up.

Do 30 seconds EACH side.
3 sets (So each set lasts 60 secs.)

Elevated curtsy squat

-Stand on edge of a step, bench, or block.
-Hang other leg off the side.
-Squat w/steady control,engaging the big muscles in the working leg.
-Keep chest up, torso tall and use arms for balance.

-30 seconds each side.
-Total of 60 seconds each set.
-3 sets.

SL -Elevated Half Squat

-Step forward, to the side, and to the back.
-Do each leg for 30 seconds then switch legs.
-Keep torso tall and if you are in front of a mirror, watch your knee.

3-Point Lunge

-You can use a kettlebell, dumbbell, medicine ball, or weight plate.
-Choose a weight that’s moderate-remember you’re doing 3 sets.
-Push hips back as you squat.
-Keep a tall torso.
-Engage glutes and abs.
-Hold weight just under chin/at chest.

-Do 3 sets for 60 seconds each set.

Goblet Squats

-Stay light footed as you tap; try not to put weight/balance on the foot that’s reaching out to tap.

-Keep torso tall and chest up.

-Use arms for balance.

-Do 30 seconds on each side for a total of 60 seconds each set.

-Do 3 sets.

3-Point Foot Taps

-If you don’t have a ball, use a foam roller.
-You can also do glute bridge exercises as a substitute.
-Set heels on ball and lift hips to ceiling.
-Pull ball toward you as you stay elevated.
-Stay steady and move slowly.

Do 60 seconds.
3 sets

STEADY CONTROL KNEES WORKOUT

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