12-Week Knee & Ankle Program
This is a class-based training program using Kinstretch, which is a specific type of mobility. The program is focused on developing stronger knees and ankles by improving the tendons and ligaments in the lower leg. These two areas are massively important when it comes to performance.
Welcome to the 12-week knee and ankle program. I created this program for someone who wants to improve their knee and ankle function, strength, and range of motion. You will take every class twice. Please keep in mind you can navigate this program however you see fit. My recommendation is to lay out your schedule like this: (you could also take all classes once, then repeat the whole program)
Week 1: Class 1, Class 2, & Class 3
Week 2: Class 1, Class 2, & Class 3
Week 3: Class 4, Class 5, & Class 6
Week 4: Class 4, Class 5, & Class 6
Week 5: Class 7, Class 8, & Class 9
Week 6: Class 7, Class 8, & Class 9
Week 7: Class 10, Class 11, & Class 12
Week 8: Class 10, Class 11, & Class 12
Week 9: Class 13, Class 14, & Class 15
Week 10: Class 13, Class 14, & Class 15
Week 11: Class 16, Class 17, & Class 18
Week 12: Class 16, Class 17, & Class 18
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Knee & Ankle Class 01: Hover and Lift Off's
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on flexion
Props needed: Seat/bench, medium-heavy ankle weight, one yoga block
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Knee & Ankle Class 02: ISO Squat & Calf Raises
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on flexion and extension with a finishing touch of ISO squat calf raise.
Props: Two poles/sticks, one yoga block, and medium ankle weight
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Knee & Ankle Class 03: Bulletproofing Basics
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on inversion and eversion.
Props needed: Seat/bench, two sticks/poles, one yoga block, medium ankle weight
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Knee & Ankle Class 04: Knee's from 90/90?!
This is a knee and ankle-focused class. The knee is focused on rotation and lateral load, while the ankle is focused on flexion and extension.
Props: Two yoga blocks
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Knee & Ankle Class 05: Feet, Endurance & Deep Knee-Bend
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on extension.
Props needed: Seat/bench, light-medium band, low band anchor point, and two yoga blocks
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Knee & Ankle Class 06: Banded Knee Rotation & Calf Raises
This is a knee and ankle class. Our focus is rotation and flexion in the knee and flexion in the ankle
Props needed: Seat/bench, light-medium band, low band anchor point, and a light-medium ankle weight
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Knee & Ankle Class 07: Reverse Nordic's & Pistol Squats
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on flexion and extension. This class will build up to a reverse curl and a pistol squat (modification provided)
Props needed: Light-medium band, Low band anchor point, one yoga block, ...
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Knee & Ankle Class 08: Extend The Knee, Bend the Ankle
This is a knee and ankle class, the focus on the knee is rotation and extension. The ankle will focus on flexion
Props needed: Seat/bench, low band anchor point, light-medium band, one yoga block, medium-heavy ankle weight
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Knee & Ankle Class 09: Passive Range Holds
This is a knee and ankle class, the focus on the knee is flexion. The ankle will focus on extension
Props needed: Two sticks/poles, two yoga blocks, light ankle weight
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Knee & Ankle Class 10: Building the Sissy Squat
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on flexion and extension. We are building into sissy squats and loaded knee flexion.
Props needed: Seat/bench, light-medium band, low band anchor point, one yoga block, medium ankle we...
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Knee & Ankle Class 11: Short-End Hamstring & Anti-Ankle Rolls
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on inversion and eversion.
Props needed: light-medium band, low band anchor point, light ankle weight, seat/bench
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Knee & Ankle Class 12: Building to Rotational Squats
This is a knee and ankle-focused class. The knee is focused on rotation while the ankle is focused on flexion.
Props needed: Seat/bench, heavy weight/wall, one yoga block, and an ankle weight
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Knee & Ankle Class 13: Loaded Knee Flexion & Ankle Extension
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on extension.
Props needed: Seat/bench, light-medium band, low band anchor point, one yoga block, and an ankle weight
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Knee & Ankle Class 14: Sissy Squat and Hamstring Curls
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on flexion.
Props needed: Seat/bench, light-medium band, low band anchor point, one yoga block, and an ankle weight
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Knee & Ankle Class 15: Work All the Edges
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on inversion, eversion and flexion.
Props needed: Seat/bench, one yoga block, and an ankle weight
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Knee & Ankle Class 16: Load the Side of the Ankle
This is a knee and ankle-focused class. The knee is focused on rotation while the ankle is focused on loaded inversion and eversion.
Props needed: Seat/bench, light-medium band, low band anchor point, one yoga block, and an ankle weight
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Knee & Ankle Class 17: Double Down on Deep Knee Flexion
This is a knee and ankle class, the focus on knee rotation and flexion. The ankle will focus on rotation and extension
Props needed: Two sticks/poles, light-medium ankle weight
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Knee & Ankle Class 18: Build More Flexion
This is a knee and ankle class, the focus on the knee is rotation, flexion, and extension. The ankle will focus on rotation and flexion
Props needed: Two poles/sticks, two yoga blocks, light-medium ankle weight
