WARM UP
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

  ACTIVATION
Complete 2 rounds of the circuit below. Hold each pose for 30-45 seconds.

CIRCUIT:
Warrior III
Bull Dog
Side Planks
Glute Bridge with Squeeze Hold

WORKOUT
Complete 4-6 rounds of the circuit below. Rest as needed between exercises, but try to move quickly. Rest up to 1 minute between rounds.

CIRCUIT:
10-15 reps per side Anterior Reach Lunge
10-15 reps per side Step Downs
15-20 reps Bent-Knee Reverse Hypers

FINISHER
Perform 4-6 rounds of a Wall Sit. Hold the Wall Sit for 30 seconds – 1 minute.

EXERCISE:
30 seconds – 1 minute Wall Sit
30 seconds – 1 minute Rest

COOL DOWN
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

  NOTES:
If you have access to weights, you can use them for the Anterior Reach Lunge or just do a few more reps. Also, you can use a step in a staircase if you don’t have a box or bench for Step Downs.

EXERCISE DESCRIPTIONS: For all of the moves included in this post, see our Dealing with Knee Pain post.