MBSC Adult Intro Program: Strength Training w/ Knee Pain

Weeks 1-3
Foam Rolling Foam Roll Foam Roll
Mobiltiy Circuit Mobiltiy Circuit Mobiltiy Circuit
Spiderman (go standing with front leg on a low box if the ground is to difficult) Spiderman (go standing with front leg on a low box if the ground is to difficult) Spiderman (go standing with front leg on a low box if the ground is to difficult)
Box Hip Flexor with Breathing Box Hip Flexor with Breathing Box Hip Flexor with Breathing
Hip Rotator (do on a high table if up and down is difficult) Hip Rotator (do on a high table if up and down is difficult) Hip Rotator (do on a high table if up and down is difficult)
Kneeling T-Spine Calf Stretch & Ankle mobility Drill Kneeling T-Spine Calf Stretch & Ankle mobility Drill Kneeling T-Spine Calf Stretch & Ankle mobility Drill
Yoga Table (pick another shoulder stretch if up and down is difficult) Yoga Table (pick another shoulder stretch if up and down is difficult) Yoga Table (pick another shoulder stretch if up and down is difficult)
90/90 Breathing on Wall: 2 Rounds of 5 Breathes 90/90 Breathing on Wall: 2 Rounds of 5 Breathes 90/90 Breathing on Wall: 2 Rounds of 5 Breathes
Bi-lateral Hip Lift 3 x 10 seconds & Single Leg hip Lift 3 x 10 ea. side Bi-lateral Hip Lift 3 x 10 seconds & Single Leg hip Lift 3 x 10 ea. side Bi-lateral Hip Lift 3 x 10 seconds & Single Leg hip Lift 3 x 10 ea. side
Toe Touch Squat x 10 Mini-Band Circuit (squats, lateral walks, single leg holds) Toe Touch Squat x 10 Mini-Band Circuit (squats, lateral walks, single leg holds)
Toe Touch Squat x 10 Mini-Band Circuit (squats, lateral walks, single leg holds)
Split Squat Hold + 5 Reps Split Squat Hold + 5 Reps Split Squat Hold + 5 Reps
Lateral Squat x 5 ea Lateral Squat x 5 ea Lateral Squat x 5 ea
SLDL x 10 ea SLDL x 10 ea SLDL x 10 ea

Bear Crawl (If kneeling hurts, double up on lateral crawl) Inchworm Core Act. Leg Lowers 2 x 10 ea. Ladder Bear Crawl (If kneeling hurts, double up on lateral crawl) Inchworm Lying Hip Flexion Holds 2x 15 sec.
Push Up Lateral Crawl Forward Skip Core Act. Deadbug 2 x 10 ea. Shuffle and Stick Cross In Front Push Up Lateral Crawl Forward Skip Core Act. Deadbug 2 x 10 ea.
High Knee Run Shuffle Quad Hip Ext. (on elbows) 2 x 10 ea. Cross Behind Lateral In-In/Out-Out High Knee Run Shuffle Quad Hip Ext. (on elbows) 2 x 10 ea.
Carioca In-In/Out-Out Scissors Carioca
Box Jump: 3 x 5 Bike: :45 seconds medium intensity Low Lateral Bound & Stick: 3 x 5 ea KB Swing x 10 reps Box Jump: 3 x 5 Light Battling Ropes 3 x :20/ :25/ :30
Kneeling Chest Pass: 3 x 10 1/2 Kneeling Side Toss: 3 x 10 ea Standing OH Throw: 3 x10 ea side
Plank Circuit: 3 x :20/:25/:30 ea Plank Circuit: 3 x :20/:25/:30 ea Plank Circuit: 3 x :20/:25/:30 ea
Week 1 Week 2 Week 3 Week 1 Week 2 Week 3 Week 1 Week 2 Week 3
KB Deadlift 2x8 3x8 3x10 Goblet Squat to Box 2 x8 3x8 3 x 10 KB Deadlift 2x8 3x8 3x10
w/mini-band and keeping a vertical tibia

Inline Chop (If kneeling hurts, go standing) 2x8 3x10 3x12 Inline Lift (If kneeling hurts, go standing) 2x8 3x10 3x12 Inline Row (If kneeling hurts, go standing) 2x8 3x10 3x12
Sumo Hold 2 x :20 3 x :20 3 x :20 Toe Touch Squat 2x6 3x8 3 x 10 6 Point Bear Crawl 2 x 10 yards 3 x 10 yards 3 x 20 yards
Stability Ball Rollouts 2x8 3x10 3x12 Leg Curl 5 sec. Eccentrics 2x5 3x6 3 x8 Leg Lowers w/ Core Act 2x8 3x8 3 x 10
Split Squat Hold 2 x :15 3 x :15 3 x :20 Alt DB 2 x 8 ea 3 x 8 ea 3 x 8ea Split Squat 2 x 8 ea 3 x 8 ea 3 x 8ea
w/ RNT pulling the knee in Bench w/ RNT pulling the knee in

Chin-Up or X-Pulldown 2x5 3x5 3x5 TRX Row 2x8 3x8 3 x 10 DB Row 2 x 8 ea 3 x 8 ea 3 x 10 ea

Floorslide or Wallslide 2x8 3 x 10 3 x 12 Front Plank 2 x :20 3 x :20 3 x :25 Active Spiderman 2 x 5 ea 3 x 5 ea 3 x 5 ea
(go standing with front leg on a low box if the ground is to difficult)
Push-Up 2x8 3x8 3 x 10 Reaching or 1 KB SLDL 2 x 8 ea 3 x 8 ea 3 x 10 ea 1/2 Kneeling OH Press 2 x 8 ea 3 x 8 ea 3 x 10 ea
w/ RNT pulling the knee in (Unless kneeling hurts, go seated or standing)
Farmer Carry 2 x Turf 3 x Turf 3 x Turf Suitcase Carry 2 x Turf 3 x Turf 3 x Turf Foot Elevated SL Hip Lift 2x8 3x8 3 x 10

TK Anti-Rotation Hold 2 x :15 ea 3 x :15 ea 3 x :20 ea TK Push/Pull 2 x 8 ea 3 x 8 ea 3 x 10 ea Farmer Carry 2 x Turf 3 x Turf 3 x Turf
(Unless kneeling hurts, go standing) (Unless kneeling hurts, then go standing)
Conditoning Week 1 Week 2 Week 3 Conditoning Week 1 Week 2 Week 3 Conditoning Week 1 Week 2 Week 3
Tempo Runs x8 x10 x 12 Sled Push x4 x5 x6 Airdyne 1 mile 1.5 mile 2 mile
(DEPENDING ON SPACE) Down and Back = 1 Record Times
Turf: Down and Back x 1 Minute Rest
or (most people don’t get knee pain pushing sleds
Treadmill Backwards Sled Drag (think mini leg extensions) if the weight isn’t too heavy and the steps are small)
15/45 off, 5 Incline x4 x5 X6