BULLETPROOFING KNEE

Horizontal Loading

UMT
Wall Rotational Foot Reaches

reps 8-12 each side

Tempo controlled

Set	Reps	Tempo
1	8-12 each side	Controlled

LLT
Knee Extension

reps 10

load moderate

Tempo slow

Set	Reps	Load	Tempo
1	10	Moderate	Slow

LLT
Ground Clam

reps 10 per side

Set	Reps
1	10 per side

LLT
Standing Clams

reps 10 per side

Set	Reps
1	10 per side

LMT
Lateral Band Walks

reps 3x5

load heavy

Set	Reps	Load
1	3x5	Heavy

LMT
ACTIVATION – Glute Shift Single Leg Knee Lift

reps 3-5 each side

weight_kgs 4-8

Tempo controlled

Set	Reps	Weight	Tempo
1	3-5 each side	4-8 kgs	Controlled

LMT
ACTIVATION – Glute Shift

reps 3-5 each side

weight_kgs 4-8

Tempo controlled

Set	Reps	Weight	Tempo
1	3-5 each side	4-8 kgs	Controlled

LMT
Split Stance Lateral Lunge with Opposite Ward

reps 3-5 each side

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	3-5 each side	Moderate	Controlled