Name: Playbook - Shaina Fata - Knee-Strengthening Workout
Uploaded: 2024-02-29T22:21:13.374Z
Duration: 10 min
Description: Knee-Strengthening Workout

Perfect for my upcoming marathon! Thank you🤩🔥

Nova

Knees feel great! Loved this series of exercises to get some joint mobility.

Diane

Really great! Felt it strengthen my knees for sure. Want to do this more often as it seems super beneficial. Thank you!!!

Valerie

My knees thank you! They were hurting a hit before this workout, now they feel a lot better. Thanks!

KENYA

Thank you for making this! My knees are very sensitive and need some strengthening along with my glutes. These sessions are fantastic!

Hillary

This was a perfect ending after an arm day. Knee strength is so important and it gets overlooked on lots of training days w/ other apps. Thank you for making me stronger 💪🏼😍

Kyssila

EQUIPMENT NEEDED: Non-roller chair

OPTIONAL EQUIPMENT: Dumbbells

Workout Details (do 1-3 full rounds)

1. Chair Squats [10x]
2. Chair Leg Extensions [30 seconds]
3. Step-Ups [10x per side]
4. Straight Leg Raises [10x per side]
5. Wall Squats [10x]

WEIGHTS ARE OPTIONAL

• Sit with only your butt on a chair and feet planted firmly on the floor, hip width apart.

• If you are using dumbbells, place one in each hand and hold in a hammer hold.

• Press into the feet and squeeze your glutes and inner thighs to stand up.

• Push your hips back and squeeze glutes and inner thighs again to sit back down.

Weighted Chair Squats

• Sit down with only your butt on the chair.

• Grip both sides of the chair with your hands and plant the feet firmly on the floor.

• Extend each leg forward one at a time, flexing the quads.

Chair Leg Extensions

DO 10 REPS EACH SIDE

• Place one hand on the back of the chair and one foot on top of the chair.

• Press into the foot to lift your other foot off the ground and fully extend the leg on the chair.

• Use your glutes and inner thighs to slowly lower the foot back down to the floor.

Lateral Step-Ups

DO 10 EACH SIDE

• Sit on the floor with your forearms on the ground behind you.

• Place one foot flat on the ground and straighten the other one out.

• Lift the straightened leg fully up, keeping the quad slightly flexed.

• Slowly lower back down.

Straight Leg Raises

• Stand against a wall with your feet slightly out in front of you.

• Start to sink into a squat, slowly moving the feet further out until you can fully squat with your knees at 90 degree angles.

• Make sure you don’t squat any further down than the height of your knees!!

• Press into the feet to push back up to standing and repeat.

Wall Squats

Knee-Strengthening Workout

Cara

Andrea C

Thank you! Need to keep working on mobility

Jessica

Hip Mobility | Daily Routine

GREAT stretches in the morning before my weight lifting session

Corinna

Raquel

Morning Stretch 🧘🏾‍♀️

Nicolle

Hip + Spine Mobility 🤤🔥

I needed this class two days later after taking the first class of your DB program. 🤪

Kristin

Much needed after a long weekend of traveling & delays and air mattresses!

Full Body Mobility | Fully-Guided

Stacy

Loved this..wish it was longer with an additional exercise

Selina

Full Body Release | Mobility | Fully-Guided

Hart

I’ve had such right hips lately and that was perfect to feel them actually loosen up.

Bridget

Unlock TIght Hips | Intense Mobility

Qadoshyah

Marissa

Hips Release | Mobility | Fully-Guided

Woke up feeling crunched up and achy. Ate loads of allergy foods at a party and this helped me wake up the body gently. Exactly what I needed!

Simona

Exactly what I needed waking up on a Saturday morning after a good 8 hr sleep!

Khin

I needed this so much. I’m still sore after boot camp leg day from two days ago! Thank you 😊

Total Body Tension Release | Mobility + Stretch

I did not realize how tight my shoulders were til today haha . Loved it.

Kristyn

Shoulder Release | Mobility Workout

Oh how I needed this tonight. Thank you!! 💕

Lisa

Love this! You are so awesome! Can you do something for sciatica and QL . I'm dealing with some tightness in those areas. Thanks💜

Christina

Loving these mobility workouts! This one especially relaxing!

Nighttime Release | Mobility

Lissette

Full Body Release | Mobility

More of these easy / quick stretch videos 🙏🏽🙏🏽🙏🏽. The best!

Vanessa

Shannon

So super sore from tough hikes this weekend and this hit the spot for mid day break to stretch it out. Shew I needed this 🙏

18-Min Deep Stretch | Full Body

Super great mobility with a dash of strength… I really enjoyed this… actually wished it was longer😜🤓

Lydia Walters

Full Body | Mobility Workout

Valeria Aceves

Much needed after a long weekend of traveling. 6 hour layover 24 hours without sleep. Feeling much better after this session

ania

Deep Stretch | Full Body

Feeling very relaxed after a rough day, thanks!

Laura

Truly loved this! Really enjoying the nighttime ones 😍

Nighttime "Wind-Down" | Mobility

This was a godsend after working out my arms ✨😍

Paige Morin

Woo! Felt so good on my shoulders after i slept wrong. Thank you!

Release Shoulder Tension | Mobility

Great all around session for post snowboarding & shoveling days!

Anna-Marie

It was sooo goooooddd!!! Badly needed for 3weeks of no workout. Thanks!!

Full Body Release | Mobility Workout

That was just what I needed … I feel great and am looking forward to my next mobility session

Needed this after yesterday’s lower body boot camp. Thank you!

How cute was that?! Family sesh mobility! Haha! Loved it and my hips did, toooooo

Hips + Hamstrings | Mobility

These are instrumental in my recovery and overall mental health. I beat myself on days I am too sore or too tired. Not anymore! Just a few mins of movement helps my brain so much. Thanks for these !

Serena

Full Body Mobility

Love these guided mobility sessions, especially the hip openers.

Veda Naidoo

Full Body | Mobility Training

The hips feel SOOOOO juicy and open!!! Thank you😉

Lydia

Jennifer

Lindsey

Unlock Stiff Hips | Mobility Training

Shoulder Mobility | 10-Min

Hip Mobility | 15-Min

Sarah

Really like this one, I am about to go to bed and it definitely made me ready for bed!

Ezriyah

Nighttime Stretch Routine

Great mobility for the am!! Would love more like this to start my day

Casey

Olivia

12-min Morning Mobility

Jessi

Mobility workouts are a very cool idea I haven’t seen these before!

Mobility Workout | Full Body

Joanne

Emily

Wrist Stretches + Strengthening

Hands down a fave quickie when I’m sore as hell cuz y’all kick my ass in the best way in this app

Full Body Deep Stretch

So glad i found this today it helped so much with frequent shoulder tension. Your explanations were easy to follow. Looking forward to taking more classes with you.

Great stretch! I’d love to see some stretches for tight arms, specifically the inner arm just above and just below elbow. Thanks

Upper Body Stretch

This was amazing. I was so sore I could barely bend over to pet my 🐶, now I feel like new.  Thank you!

Amazing … post work out stiffness from the past couple days had me moving slow… feeling much better now!

Knee-Strengthening Workout

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