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Leg Workout V3.0

By Chris Stone

Experience
Advanced (3+ years)
Time
46 minutes/day | 3 days/week | 4 weeks
Good for
Gain Strength
Equipment
2 x Dumbbell, Barbell, Bodyweight, Box, Crossover Cable Machine, Machine, Other, Suspension (TRX)
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

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. The V3.0 program is the final program of the knee rehab series. The program will push the intensity to the next level and continue to restoring movement, stability and strength. Two out of the three workouts begin with squatting exercises whilst the other continues to build hamstring and glute strength. Once again, we maintain an isolation exercise however, now it is single leg only. In most cases post injury, the injured side become significantly weakened and therefore unilateral (single limb) exercises are important in order to even out strength levels between sides. We continue to work on bending the knee with inclusion of high rep lunges in different planes. The biggest change is the introduction of single leg landings as we look to rapid improve stability. If we can improve stability around the knee, the likelihood of reinjury occuring is greatly reduced. 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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Workout Overview



Barbell Squat To A Box demonstrationPlay Barbell Squat To A Box demonstration
4 sets, 12 reps, (rest 120s)
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Single-Leg Leg Extension demonstrationPlay Single-Leg Leg Extension demonstration
4 sets, 12 reps, (rest 120s)
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Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
4 sets, 20 reps, (rest 60s)
-Goblet Lateral Lunge
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Barbell Straight-Leg Deadlift demonstrationPlay Barbell Straight-Leg Deadlift demonstration
4 sets, 12 reps, (rest 120s)
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One Leg Lying Cable Hamstring Curl demonstrationPlay One Leg Lying Cable Hamstring Curl demonstration
4 sets, 12 reps, (rest 120s)
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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
4 sets, 20 reps, (rest 60s)
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Suspension Single Leg Squat demonstrationPlay Suspension Single Leg Squat demonstration
4 sets, 12 reps, (rest 120s)
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One Leg Smith Machine Seated Calf Raise demonstrationPlay One Leg Smith Machine Seated Calf Raise demonstration
4 sets, 12 reps, (rest 120s)
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Barbell Glute Bridge demonstrationPlay Barbell Glute Bridge demonstration
4 sets, 20 reps, (rest 60s)
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Ice Skater demonstrationPlay Ice Skater demonstration
4 sets, 20 reps, (rest 120s)
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Date Created: 5/12/2019, EDT


Last Updated: 8/25/2021, EDT

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