Name: Playbook - Sally McRae - STRONG KNEES BAND WORKOUT
Uploaded: 2023-07-12T14:26:17.627Z
Duration: 18 min
Description: STRONG KNEES BAND WORKOUT

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

Steffanie

René

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

Wayne

Katelynn

Frannie

Jon H

christie

Coughing up a lung so only 2 circuits, but so good to work the knees

I feel all the work of the banded extensions in my abs

Rebecca

Mindy

Jaime

I think they're great. I just need to not be distracted doing them at my house🤣

Kristen

Oh I loved this so much. My fave is the last exercise--banded extension. I felt it EVERYWHERE

Michelle

Tanja Whitworth

Such an excellent and important workout. Thx Sally !!

I have been recovering from a knee injury for over 6 months and I love your knee and hip strengthening workouts!

Love the format of you doing the exercises on repeat. It really helps to be able to watch it multiple times and go back midway to be sure form is correct.

Edie

Jules

Those 3 point band squats killed!! Awesome workout sally!

Roxanne

Jojo

Nice one! Brought out some hip flexor weaknesses 😕

Jessi

Liz Usedon

Love this one. I need to do it more for sure.

Jessica

Marisa Hird

More workouts please!!
Will you have a 50 mike training plan posting soon?

My knee has been acting up and these routines are golden! Thank you

Petra

Lina Posada

Erika Palermo

Great workout!! Now off for a recovery run 🏃🏼‍♀️

Colleen

Gracyn McElfresh

Katie

Laura

Find a new awesome workout everyday, did this pre 10km easy this morning

Krista

Helen

Lauren Shima

Andrea lusk

Thanks Sally! Adding this to my weekly routine.

Heather

Extremely hard after hips/glutes and warm up walk but it was a good kind of hard!

Wonderful. I am constantly getting random injuries, pains and aches that really discourage me. But like you, I refuse to let it stop me. I try to be smart, do prehab, recovery, mobility and strengthening yet I’m still always nursing some sort of injury. I am pumped that I randomly learnt about you and within 2 days of obsessively reading and following your story, I’ve already been so inspired and filed to be stronger! Thank you for your knowledge and your empowering voice!

Lise

You feel the burn, not just in knees but bum too.

Sian

Going to do this routine more consistantly, and I'm excited to see the results! 💪

Abby Barber

This has become one of my favorites 🔥🥵💪🏼

Grace Fa’avesi

As with ALL strength workouts, allow yourself at least 5 mins of cardio to warmup. This is a good routine post cardio workout, but can also be done BEFORE heading out for a run/bike.

You can do this 2-3 times a week as part of any training program. You can also shorten this workout and do 3 exercises one day and 3 on another day. Do your best with what you have.

The Workout-
-Do 3 sets of each exercise
-Rest for at least 20 seconds between each exercise.
-You will do each exercise 3x thru and then move to next exercise. 

Click on each video for full descriptions.

-Use a med/heavy band
-Feet shoulder width apart 
-Tall torso
-Squat and then push knees outward, then stand
-Squeeze glutes as you stand 

Do 12 reps 

*REMEMBER- you CAN modify all exercises in my app. If 6 reps is where you’re able to hold form and then you fall apart at 7, then do 6 and build from there. This is YOUR training so proceed with grace and allow body to get stronger.

Squat w/Band Abduction

-Use a chair, bench, plyo box, etc
-Band is light/medium
-Wrap band around legs, above knees
-The glutes/hamstrings, abs are where you’ll  feel the work. Elevate one leg and keep knees wide.
-As you stand REALLY engage the glute.
-Stand tall then with control sit down.
-Resist the urge to rock back as you stand up. 

Do 8 reps on EACH leg for a total of 16 each set.

Banded Sit & Stand- Single Leg

-YES. You may opt to only use one band; the second band will add an extra challenge.

-Wrap a band just above ankles and just above knees.

-keep feet shoulder width apart, tall torso as you step to the side. Be sure to not step too far wide, stay shoulder width apart entire time. 

-Step 8 steps to the RIGHT then 8 steps to the LEFT for a total of 16 per set.

Double Band Side Step

-Choose a medium band/will allow you to take big steps.

-Stand tall, Engage core, keep feet wide stance.

-ONE REP is when you touch all 3 points. So step forward, back, and to the side abs that equals ONE rep. (No specific order just hit all 3 points)

-As you lunge straight down make sure to keep tension in band. 

-Do 6 reps on EACH leg for a total of 12 reps each set. (Remember ONE rep is hitting all 3 points)

3-Point Banded Lunges

-Choose a medium band
-Tall torso, squat straight down
-Explode up as you push legs out
-Land with feet shoulder width apart and core engaged.
-Do 10 reps

Banded Jumping Squats

-Choose a medium/heavy band
-Legs lifted & 90 degree angle as you lie on back.
-Band around feet
-Work is felt in anchor leg, so as you push other foot away, work hard to stabilize other leg and maintain 90 degree angle shape.
-Engage core as you push…the quads and hip flexors will be working hard too.
-this is a STEADY and controlled exercise, so focus on the movement. 

-8 reps EACH leg for 16 reps total each set.

Banded Extensions

STRONG KNEES BAND WORKOUT

BrookeHerlocker

Jack Sayles

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

Nicole

Daily Knees

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. 😀

STRONG KNEES BAND WORKOUT

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