Hansbrough: Knee

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Do this routine 1-2 times per week while you’re traveling.

ULT
Backwards Walking
time 5 min.
Set Time
1 5 min. h:m:s
ULT
Tibialis Raise
reps 25
Hold 2s hold at the top
Rest minimal
Set Reps Hold Rest
1 25 2s hold at the top h:m:s minimal (h:m:s)
ULT
FHL Calf Raise
reps 25
Hold 2s at the top
Rest minimal
Flexor Hallucis Longus Calf Raise
Set Reps Hold Rest
1 25 2s at the top h:m:s minimal (h:m:s)
ULT
Tibialis Raise
reps 25
Hold 2s at the top
Rest minimal
Set Reps Hold Rest
1 25 2s at the top h:m:s minimal (h:m:s)
ULT
KOT Calf Raise
reps 25
Hold 2s at the top
Rest 1 min.
Knees Over Toes Calf raise. Shift hips forward so that knee are over toes.
Set Reps Hold Rest
1 25 2s at the top h:m:s 1 min. (h:m:s)
ULT
Patrick Step
reps 25 e' leg
Tempo controlled
Rest 1 min.
Set Reps Tempo Rest
1 25 e' leg Controlled 1 min. (h:m:s)
LAR
Elephant Walk
reps 60 total
Tempo controlled
Rest minimal
Set Reps Tempo Rest
1 60 total Controlled minimal (h:m:s)
ULT
L-Sit
time 1 min.
Hold 2-10s
Rest minimal
Set Time Hold Rest
1 1 min. h:m:s 2-10s h:m:s minimal (h:m:s)

Hold each leg up for anywhere between 2 to 10 seconds alternating back and forth for 1 min.

Kneeling Quad & Hip Flexors Stretch
reps 1 e' side
Hold 1 min. e' side
Set Reps Hold
1 1 e' side 1 min. e' side h:m:s

Tuck the pelvis under to flatten the low back. You should feel the stretch in your hip flexors.