WARM UP
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings
WORKOUT
Complete 2-3 rounds of the first circuit. Then rest 1 minute between circuits. Complete 3-5 rounds of the second circuit. Rest up to 1 minute between rounds.
CIRCUIT #1:
30 seconds – 1 minute Single Leg Deadlift Hold
30 seconds – 1 minute Side Plank Hold
30 seconds – 1 minute Posterior Plank Hold
CIRCUIT #2:
8-15 reps each side Anterior Lunges
8-15 reps each side Glute Bridges Off Box
20-50 ft Reverse Sled or Chain Drag
COOL DOWN
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings
NOTES:
This workout will help you develop strong legs even if you have knee pain.
Often when we suffer from knee pain, we avoid leg workouts when leg strength may actually be essential to our recovery. While getting rid of knee pain involves a complete program of foam rolling, stretching, activation and strength training, this workout can be included in your strength routine.
If you don’t have chains or a sled, you can also perform a Wall Sit for 30-60 seconds instead to work those quads!
EXERCISE DESCRIPTIONS:
Single Leg Deadlift Hold – Balance on one leg with the knee slightly bent. Hinge over lifting your back leg toward the wall behind you. Lean your torso over, keeping your back flat and your core tight. Hold in this position. Do not let your back round or your other foot touch down.
Side Plank Hold – Set up on your side. Prop yourself up with your forearm right below your shoulder. Beginners will do this move from their forearm and knees or knee while more advanced exercises may do this from their forearm or hand and toes. Whichever variation is right for you, make sure to lift your bottom hip up off the ground as high as possible while keeping your body in a nice straight line. Squeeze your belly button in toward your spine and keep your glutes tight. Do not let your chest rotate forward toward the ground or your top hand touch the ground. Keep your top hand on your hip or reach it up toward the ceiling. This move can be advanced further if you lift your top leg up off your bottom leg.
Posterior Plank Hold – Start seated on the ground with your legs out straight and your hands on the ground behind your butt. Your finger tips should be pointing toward your butt. Drive through your hands and heels and raise your hips up off the ground toward the ceiling. Press your chest up and out as you raise your hips. Keep your legs straight as you bridge up and relax your head back. Your body should be in a nice straight line at the top. Beginners may need to bend their legs a bit to hold the bridge at the top.
Anterior Lunges – Standing with your feet together, take one big step forward. Bend your front knee as you step forward, keeping your front heel down as you lunge forward. Do not come up onto your front toe as you lean your torso over keeping your back flat. Keep your weight in your front heel and your back leg straight. Then come back up and step your front foot back. Complete all reps on one side before switching. Beginners will reach their hands overhead when they lunge. Advanced exercisers will hold weights down by their front leg as they lunge forward and hinge over.
Glute Bridges Off Box – Beginners should do a single leg bridge from the ground or even a two leg bridge if they can’t get their hips up as high with the single leg bridge. Intermediate exercisers may want to do a two leg glute bridge with their heels up on the box. The single leg glute bridge off the box is an advanced progression. To do the glute bridge off the box, place your heels on the box. Your butt should be right against the box. Bend your arms to 90 degrees with just your upper arm on the ground. Lift one leg up and point the toe toward the ceiling. Do not bend that leg or use it to help you bridge up. Drive through the heel on the box and press your hips up as high as you can. Squeeze your glutes and keep your core tight as you bridge up. Hold for a second or two and then lower down. Complete all reps on one side before switching.
Reverse Sled or Chain Drag – Hook a strap and handles up to a sled. Then stand facing the sled with a handle in each hand. Bend your knees and sink into a little squat. Keep your chest up and your back flat with your arms out straight in front of you. Then start walking backward. Stay as low as possible and do not let your back round forward as you walk backward. You can also drag chains or weights while walking backward instead of a sled.
