HomeKnee fixation

Knee fixation

I had recurring problems with my knee. In my mind the knee and spine are the worst places to get injured. You lose all confidence in your abilities, you've lost most of your speed, and you're in constant pain.

This routine will help fix some of these problems and help loosen up that leg and stretch out that bad knee, a knee injury or pain in the knee can be caused by a number of reasons so this covers some, but not all of them. If you're coming off any injury or have a history of knee problems like me this routine is for you.

*This routine is not for those coming right off of surgery.

Focus: 
Balance
Dynamic Flexibility
Grace
Neuromuscular Control
Posture
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1. Skipping Rope
    2. Foundational Footwork
    3. Two Foot Toe Raises
    4. Leg Lunges
    5. Ballistic Bridge
    6. The Wall Dribble
    7. Leg Band Stretches

Jump rope for 5-10 minutes or as long as you can maintain proper form
    1. Foundational Footwork
    2. Ballistic Ball Workout
    3. Wall Roller
    4. The Wall Dribble
    5. Running Nowhere Fast
    6. Two Legged Jumps
    7. Leg Band Stretches
    8. 110 Yard Sprints - 10 sets

do 5-10 two legged jumps
    1. Toe Grabs
    2. Foundational Footwork
    3. Lumberjack
    4. Ballistic Ball Workout
    5. Leg Band Stretches
    6. Leg Lunges
    7. Foundational Running Mechanics
    8. Elliptical Machine

do the elliptical for 20-30 minutes
    1. Skipping Rope
    2. Plyometric Slant Board
    3. Disks Complete
    4. Inward Outward Pipes
    5. Perpendicular Pipes
    6. Pipe Walk
    7. One Foot Raises
    8. Wall Squats
    9. Hand Eye Drill
    10. Leg Band Stretches
    11. High-Intensity AquaKinetic Training: Legs

replace slant bored 101 with the plyometric slant board
    1. Row Machine SSL Style
    2. Toe Grabs
    3. Foundational Footwork
    4. Two Foot Toe Raises
    5. Leg Band Stretches
    6. Wall Roller
    7. Two Legged Jumps
    8. Ballistic Ball Workout
    9. The Bridge
    10. Short Sprint Resets

Row for 15-20 minutes
    1. Ankle Jumps
    2. Disks Complete
    3. Lumberjack
    4. The Wall Dribble
    5. Leg Lunges
    6. Ballistic Arms
    7. Ballistic Bridge
    8. Superman Stretch
    9. Row Machine SSL Style

Row For 15 minutes

Rest

Row for 15-20 minutes