General Knee Stability & Core:
4-5 sets per workout. Throw in some 5-1-60 intervals at the end, or between sets if you're feeling spicy.
Exercise: | Reps (per side): | Target Area: |
12 | Hips | |
12 | Core | |
Glute Kickback | 12 | Glutes + Core |
Hip Flexion | 12 | Hip Flexors |
Standing Fire Hydrant | 12 | Glutes |
Skaters | 12 - 20 | Lower + Cardio |
Plyometrics:
2-3 sets per workout, throw in a half-dome exercise ball or steps to add to balance training. Throw in a short sprint between each set if you're feeling spicy.
Exercise: | Reps (per side): |
Skater Hops | 12 |
Squat Jumps | 12 |
Lunge Jumps | 12 |
Endurance:
Start with body weight, then slowly add weights. Short sprint in between each exercise.
Exercise: | Reps (per side): |
Walking Lunges | 20 |
Lateral Jump | 20 |
Glute Bridge (Tri Ext.) | 20 |
Side Plank | 20 |
Lunge x Squat | 20 |
Dead Bugs | 20 |