Knee and Ankle Prep – IoM Program Builder

Rub and Scrub Knee

time 30s

Set	Time
1	30s h:m:s

You can do this with your hands

LAR
Stretch – Stretch 90 90 Hip Stretch

reps 10

Set	Reps
1	10

ULT
Half Kneeling Ankle Mobility

reps 10

You may also put your knee out to your side for a hip opener as well, just make sure your leg isn't too far out that you lose that deep hinge in your ankle

Set	Reps
1	10

ULT
Linear (Forward) Marching

reps 10

Set	Reps
1	10

Can be stationary

ULT
Butt Kicks

reps 10

Set	Reps
1	10

LLT
Banded terminal knee extension (TKE)

reps 10 per knee

Set	Reps
1	10 per knee

Ask for a medium width long band

LLT
Box Squat With Bands

reps 10

Set	Reps
1	10

Ask for a light glute loop band

Rub and Scrub Knee time 30s

LAR Stretch – Stretch 90 90 Hip Stretch reps 10

ULT Half Kneeling Ankle Mobility reps 10

ULT Linear (Forward) Marching reps 10

ULT Butt Kicks reps 10

LLT Banded terminal knee extension (TKE) reps 10 per knee