Whats up Kevin!
Current Goals
1. Quality knee movement and control from buckling inward/outward during leg flexion (bending)
1. Quality knee movement and control from buckling inward/outward during leg flexion (bending)
- Banded side shuffle--put small band around knees or long band around feet, take large steps to the side (should feel on side of butt...)
- Squat--outward pressure with knees, aim to feel entire foot contacting ground. Use band
- Stationary Lunge--feet don't move, just knees. Also, keep knee in line with or outside of toe
- Push-up--elbows don't flare out to the side, instead stay close in by ribs)
- Standing Band or Cable Row--pull shoulder blades back until they pinch, keeping shoulders down
- Side-Plank--keep hips high, eventually keeping both legs extended
- Plank--rotate elbow pits forward during plank, push away from ground
- Overhead Press--push DB or KB vertically so that bicep ends up right next to your ear. Exhale and squeeze stomach as you push upwards.
Next Workout Session
Perform each exercise in this order, completing all Reps before continuing to next exercise. Take less than 30 seconds of rest when transitioning to next exercise. Take 1-2 minutes of rest before starting a new Set.
Exercise |
Sets |
Reps |
Weight (lbs) |
Stationary Lunge |
4 |
12L/12R |
Bodyweight |
Alternating DB Curl to Press |
4 |
12L/12R |
10 |
Pushup |
4 |
15 |
Bodyweight |
Side-Plank |
4 |
30sec/30sec |
Bodyweight |
Kneeling Cable or Band Row |
4 |
30 |
20/challenging resistance |
Sit-up (slide feet under DB's) |
4 |
25 |
Bodyweight |
Last Workout Session
Warm-up |
Core |
Workout |
Cool-Down |
Wrist Armthread Bridge + DB Fly/Press WGS |
Dead Bugs/Holding Band Woodchopper |
DB Lunge DB Split-Stance Curl/Press Kneeling Band Row Sit-up Ball Toss |
Lower Body Stretch with Sean |