Leg Workout V2.0

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 41 minutes/day | 3 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This is a leg workout with an emphasis on building strong knees. Whether it be a direct injury to knee or an injury to the surrounding structures, knee injuries can have a profound impact on movement and everyday life. It is imperative that we rebuild strength and movement as quickly and as efficiently as possible to reduce the impact it has. The knee rehab series starts at absolute ground-zero and gradually looks to build up your strength and range of movement. Always consult an appropriate medical professional prior to starting this program. By this point you should have already completed the V1.0 program which will have began the work of restoring movement, stability and strength. We drop one squatting exercise out and replace it with a hamstring strengthening exercise (as the hamstring pays a key role in stabilising ligaments around the knee. However, we maintain one resistance band exercise to challenge mobility and an isolated exercise to build strength in the muscles surrounding the knee. The bodyweight exercise also continues into this program, however, external resistance has now been added to push the intensity. For example, bodyweight lunges have now become dumbbell stepping lunges. The program is scheduled to run for 4 weeks however, once again, if necessary it can be extended if more time is needed. 

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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Dumbbell Goblet Box Squat
4 sets20 reps60s
2.Leg Extensions
4 sets20 reps60s
3.Dumbbell Alternating Side Lunge

See Exercise Notes

4 sets20 reps60s
4.Lateral Band Walk
4 sets20 reps60s

ExerciseSetsRepsRest
1.Stiff-Legged Barbell Deadlift

See Exercise Notes

4 sets20 reps60s
2.Lying Leg Curls
4 sets20 reps60s
3.Dumbbell Lunges
4 sets20 reps60s
4.Side Leg Raises With Resistance Band
4 sets20 reps60s

ExerciseSetsRepsRest
1.Suspension Single Leg Squat
4 sets20 reps60s
2.Smith Machine Calf Raise
4 sets20 reps60s
3.Glute Bridge
4 sets20 reps60s
4.Duck Walk

See Exercise Notes

4 sets20 reps60s

Date Created: 5/12/2019, UTC


Last Updated: 10/29/2021, UTC





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