THIS WEEK'S PERFORMANCE CARE:
Below are my go to exercises for lateral knee pain.
I recommend that you implement a structured and appropriate strength training routine to complement these exercises.
These exercises are built to complement your hybrid strength/endurance program. **Video links attached to each exercise.
THE CORE:
Star Side Planks x 30 sec/side
Pause Reverse Hypers x 10 with 3 sec pause at top
Teapot Walking Lunges x 5/side
RNT Good Mornings x 10
FLEXIBILITY/MOBILITY:
TFL Stretching x 2 min/side
TFL Smashing x 1 min/side
Vastus Lateralis Release x 1- 2 min/side
***Decrease flexion cycles of knee during inflammatory periods Single Leg Hip Thrust x 10
Glute Med Captain Morgan x 1 min/leg
As with everything...
Everything I program at AlphaFemme is intentional. From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself. Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self.
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