Next Level Knees Intro Video (Watch This First)
Disclaimer
How to use this platform
Program Description
Equipment Needed
VERY IMPORTANT LESSON: Pain vs. Soreness
IMPORTANT Rules and Guidelines for Next Level Knees
Welcome to the Fundamental Phase
Warm Up
Mobility Exercise 1 - Calf Stretch
Mobility Exercise 2 Dynamic Hamstring Stretch
Mobility Exercise 3 - Static Quad Stretch With Reach
Mobility Exercise 4 - Knee Flexion Driver
Stability Exercise 1 - Lateral Step Up To Knee Drive (Stabilization)
Stability Exercise 2 - Single Leg Balance Slider & Clock
Strength Exercise 1 - Hip Burnout
Strength Exercise 2 - Triple Flexion Knee Drive
Strength Exercise 3 -Bridge
Strength Exercise 4 - Squat
End of Week 1 Coaching Notes
Warm Up
Mobility Exercise 1 - Static Adductor Stretch
Mobility Exercise 2 - Dynamic Hip Flexor Stretch
Mobility Exercise 3 - Dynamic and Static Piriformis Stretch
Mobility Exercise 4 - TFL/Flank Stretch (Dynamic)
Stability Exercise 1 - Lateral Step Up To Knee Drive (Stabilization)
Stability Exercise 2 - High Knees To Single Leg Stabilization
Strength Exercise 1 - Hip Burn Out In A Side Plank Position
Strength Exercise 2 - Double leg bridge elevated with band at knees
Strength Exercise 3 - Eccentric Focused Squat
Strength Exercise 4 - Bulgarian Split Squat (Shallow)
End of Week 2 Coaching Notes
Warm Up
Mobility Exercise 1 - Static Hamstring Stretch
Mobility Exercise 2 - Dynamic Calf Stretch
Mobility Exercise 3 - Walking Dynamic Quad Stretch
Mobility Exercise 4 -Static Hip Flexor Stretch
Stability Exercise 1 - Single Leg Balance Slider & Clock With Unstable Surface
Stability Exercise 2 - High Knees To Single Leg Stabilization (longer holds)
Strength Exercise 1 - Hip Burn Out In A Side Plank Position
Strength Exercise 2 - Single Leg Bridge With Band Knees
Strength Exercise 3 - Eccentric Focused Squat
Strength Exercise 4 - Single Leg Heel Raise
Strength Exercise 5 - Bulgarian Split Squat (deep)
End of Week 3 Coaching Notes
Warm Up
Mobility Exercise 1 Dynamic Hamstring Stretch
Mobility Exercise 2 - Calf Stretch
Mobility Exercise 3 Walking Dynamic Quad Stretch
Mobility Exercise 4 Static Piriformis Stretch
Stability Exercise 1 - Single Leg Balance Slider & Clock With Unstable Surface (continued)
Stability Exercise 2 - Higher Knees To Single Leg Stabilization (longer holds)
Strength Exercise 1 - Hip Burn Out In A Side Plank Position (last week of these!!)
Strength Exercise 2 - Single Leg Bridge Elevated With Band Knees
Strength Exercise 3 - Quick Squat
Strength Exercise 4 - Single Leg Heel Raise
Strength Exercise 5 - Bulgarian Split Squat (deep)
End of Week 4 Coaching Notes
Welcome to the Intermediate Phase
Intermediate Mobility Note
Warm Up
Mobility Exercise 1 - Dynamic Hamstring Kick
Mobility Exercise 2 - Knee Flexion and Ankle Plantarflexion Sits
Mobility Exercise 3: Dynamic Adductor Stretch
Mobility Exercise 4 - Dynamic Calf Stretch
Stability Exercise 1 - Agility Ladder Drills
Stability Exercise 2 - Skier’s Lateral Hop
Drawing An Agility Ladder
Single Leg Dead Lift (SLDL) to Heel Raise
Side Plank Hip Driver With Clamshell
Strength Exercise 3 - Double Leg Jump Squat
Strength Exercise 4 - Lunge With Pulse
End of Week 5 Coaching Notes
Warm Up
Mobility Exercise 1 - Hip Internal and External Rotation in Sitting
Mobility Exercise 2 - Static Quad Stretch With Reach
Mobility Exercise 2 - Narrow Stance Deep Squat Stretch
Mobility Exercise 4 - TFL/Flank Stretch (Static)
Stability Exercise 1 - Agility Ladder Drills (progressed)
Stability Exercise 2 - Single Leg Lateral Hop
Strength Exercise 1 - Single Leg Dead Lift To Quick Knee Drive
Strength Exercise 2 - Plank
Strength Exercise 3 - Double Leg Jump Squat (Narrow to Wide)
Strength Exercise 4 -Bulgarian Split Squat (Quick)
End of Week 6 Coaching Notes
Warm Up
Mobility Exercise 1: Dynamic Adductor Stretch
Mobility Exercise 2 - Dynamic Calf Stretch
Mobility Exercise 3 - Dynamic Hamstring Kick
Mobility Exercise 4 Walking Dynamic Quad Stretch
Stability Exercise 1 - Single Leg Lateral Hop
Stability Exercise 2 - Ankle Hop To Single Leg Stability
Strength Exercise 1 - Single Leg Squat to Heel Raise
Strength Exercise 2 - Plank With Hip Rotations
Strength Exercise 3 - Bulgarian Split Squat (plyometric progression)
Strength Exercise 4 - Bridge on Physio Ball
End of Week 7 Notes
Warm Up
Mobility Exercise 1 - Dynamic Hip Flexor Stretch
Mobility Exercise 2 Dynamic Hamstring Stretch
Mobility Exercise 3 Walking Dynamic Quad Stretch
Mobility Exercise 4: Dynamic Adductor Stretch
Stability Exercise 2 - Ankle Hop To Single Leg Stability (larger)
Stability Exercise 2 - Single Leg Lateral Hop (fast)
Strength Exercise 1 - Single Leg Squat to Heel Raise
Strength Exercise 2 - Plank With "Airplane" Twist
Strength Exercise 3 - Bulgarian Split Squat (plyometric progression)
Strength Exercise 4 - Bridge on Physio Ball With Hamstring Curl
End of Week 8 Notes
Welcome to the Advanced Phase
Advanced Mobility Instructions
Warm Up
Dynamic Hamstring Stretch
Dynamic Hip Flexor Stretch
Walking Dynamic Quad Stretch
Dynamic Adductor Stretch
Dynamic Calf Stretch
Dynamic Hamstring Kick
Dynamic and Static Piriformis Stretch
TFL/Flank Stretch (Dynamic)
Knee Flexion Driver
Static Calf Stretch
Static Quad Stretch With Reach
Static Adductor Stretch
Knee Flexion and Ankle Plantarflexion Sits
Hip Internal and External Rotation in Sitting
Narrow Stance Deep Squat Stretch
TFL/Flank Stretch (Static)
Stability Exercise 1 - Single Leg Dead Lift With Rotation (SLDL Airplanes)
Stability Exercise 2 - Double Leg Hop to Single Leg Stabilization (reciprocal)
Strength Exercise 1 - Single Leg Squat Three Way Touch
Strength Exercise 2 - Adductor Plank Hold
Strength Exercise 3 - Bulgarian Split Squat (deep, pulsed, and iso ankle plantar flexion)
Strength Exercise 4 - Power Skip
End of Week 9 Notes
Advanced Mobility Instructions
Warm Up
Dynamic Hamstring Stretch
Dynamic Hip Flexor Stretch
Walking Dynamic Quad Stretch
Dynamic Adductor Stretch
Dynamic Calf Stretch
Dynamic and Static Piriformis Stretch
TFL/Flank Stretch (Dynamic)
Knee Flexion Driver
Static Calf Stretch
Static Quad Stretch With Reach
Static Adductor Stretch
Knee Flexion and Ankle Plantarflexion Sits
Hip Internal and External Rotation in Sitting
Narrow Stance Deep Squat Stretch
TFL/Flank Stretch (Static)
Stability Exercise 1: Single Leg Dead Lift With Rotation (SLDL Airplanes)
Stability Exercise 2: Double Leg Hop to Single Leg Stabilization (reciprocal)
Strength Exercise 1 - Elevated Single Leg Squat
Strength Exercise 2 - Adductor Plank Lift
Strength Exercise 3 - Bulgarian Split Squat (deep, pulsed, and iso ankle plantar flexion)
Strength Exercise 4 - Power Skip
End of Week 10 Notes
Advanced Mobility Instructions
Warm Up
Dynamic Hamstring Stretch
Dynamic Hip Flexor Stretch
Walking Dynamic Quad Stretch
Dynamic Adductor Stretch
Dynamic Calf Stretch
Dynamic Hamstring Kick
Dynamic and Static Piriformis Stretch
TFL/Flank Stretch (Dynamic)
Knee Flexion Driver
Static Calf Stretch
Static Quad Stretch With Reach
Static Adductor Stretch
Knee Flexion and Ankle Plantarflexion Sits
Hip Internal and External Rotation in Sitting
Narrow Stance Deep Squat Stretch
TFL/Flank Stretch (Static)
Stability Exercise 1: Single Leg Hop to Single Leg Stabilization (reciprocal)
Stability Exercise 2 - Forward/Backward Single Leg Hop
Strength Exercise 1 - Single Leg Jump Squat
Strength Exercise 2 - Adductor Plank Lift (Continued)
Strength Exercise 3 - Jump Lunge
Strength Exercise 4 - Nordic Hamstring Curls
End of Week 11 Notes
Advanced Mobility Instructions
Warm Up
Dynamic Hamstring Stretch
Dynamic Hip Flexor Stretch
Walking Dynamic Quad Stretch
Dynamic Adductor Stretch
Dynamic Calf Stretch
Dynamic and Static Piriformis Stretch
TFL/Flank Stretch (Dynamic)
Knee Flexion Driver
Static Calf Stretch
Static Quad Stretch With Reach
Static Adductor Stretch
Knee Flexion and Ankle Plantarflexion Sits
Hip Internal and External Rotation in Sitting
Narrow Stance Deep Squat Stretch
TFL/Flank Stretch (Static)
Strength Exercise 1 - Single Leg Jump Squat (Continued)
Strength Exercise 2 - Adductor Side Plank Lift (fast)
Strength Exercise 3 - Jump Lunge With Pulse
Strength Exercise 4 - Nordic Hamstring Curls
End of Week 12 Notes
