ONLINE PERSONAL
TRAINING & PROGRAM DESIGN
No More Knee Pain Program
No More Knee Pain Follow this program for 6 weeks, 2-3 x a weekAdditionally, do the Monster Walks, Lateral Walks and Banded Hip Thrusters as a warm up/ warm-in to any activity like running, hiking, martial arts or sports.Excuse a single set, SLOW and controlled, 12-20 reps, depending the difficulty of the band. 2-3x a week, 6 weeks: 2 Sets of Monster Walks
- 10 forward
- 10 backward
- rest, repeat
2 Sets of Lateral Walks Over Knees
- 12 left
- 12 right
- rest, repeat
2 Sets of Lateral Walks Ankles (use lighter band)
- 10 left
- 10 right
- rest, repeat
1 set Seated Band Abductions
- 10 seated upright
- 10 leaning forwards
- 10 leaning back
2 sets of Banded Hip Thrusters
- 15-20 reps with constant band tension
- Bonus: 15 hip thrusters with abductor
AFTER 2 weeks of the above add – 2x a week as a workout w/ the above as a warm up 3 sets 12-20 Single Leg Hip Thrusters3 sets 12-20 Banded Squats3 sets 8-12 Single Leg Dead Lifts 3 sets 8-12 Bulgarian Split Squat