LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Warm-Up Blocks

Knee and Ankle Prep

Horizontal

Rub and Scrub Knee 1 x 30s

Set	time
1	30s

Stretch – Stretch 90 90 Hip Stretch 1 x 10

Set	reps
1	10

Half Kneeling Ankle Mobility 1 x 10

Set	reps
1	10

Linear (Forward) Marching 1 x 10

Set	reps
1	10

Butt Kicks 1 x 10

Set	reps
1	10

Banded terminal knee extension (TKE) 1 x 10 per knee

Set	reps
1	10 per knee

Box Squat With Bands 1 x 10

Set	reps
1	10

Kat’s Knee Prep

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Doing this before our sessions will give us more time to do heavier work during our session together.

Warm-Up Blocks

Knee and Ankle Prep
Horizontal Loading

Rub and Scrub Knee

Set	Time
1	30s h:m:s

You can do this with your hands

LAR
Stretch – Stretch 90 90 Hip Stretch

Set	Reps
1	10

ULT
Half Kneeling Ankle Mobility

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

Set	Reps
1	10

Can be stationary

ULT
Butt Kicks

Set	Reps
1	10

LLT
Banded terminal knee extension (TKE)

Set	Reps
1	10 per knee

Ask for a medium width long band

LLT
Box Squat With Bands

Set	Reps
1	10

Ask for a light glute loop band

Warm-Up Blocks

Knee and Ankle Prep Horizontal Loading

Rub and Scrub Knee

LAR Stretch – Stretch 90 90 Hip Stretch

ULT Half Kneeling Ankle Mobility

ULT Linear (Forward) Marching

ULT Butt Kicks

LLT Banded terminal knee extension (TKE)

LLT Box Squat With Bands

Knee and Ankle Prep
Horizontal Loading

LAR
Stretch – Stretch 90 90 Hip Stretch

ULT
Half Kneeling Ankle Mobility

ULT
Linear (Forward) Marching

ULT
Butt Kicks

LLT
Banded terminal knee extension (TKE)

LLT
Box Squat With Bands