Tonight was a knee-focused workout to strengthen my knees and supporting muscle groups. Keep the weights and repetitions low to start. Increase repetitions gradually from about 6 to about 12 then increase weight and drop the repetitions back down to 6, repeat. I’ve grouped some of the lifts into super sets to increase the cardio training effect and decrease workout time. This whole workout should take an hour or less.
Do this barefoot for optimal knee benefits. You’ll still benefit with shoes on, but for the sake of your knees, you’d be better off walking around your yard for an hour than doing anything with shoes.
Roll ITB & quads.
3x glute bridge; side-lying clams.
barefoot run 4.5 min.
3x dead lift; leg press; back ext.
3x ham curl; knee ext.
3x step-ups; seated calf raises.
barefoot run 3.5 min.
Stretch, drink shake, eat meal, shower, call it a night.
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