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Legs and Knees by Kofi
by Kofi A.
9 athletes joined
Program Description
Leg program designed to improve knee mobility and reduce knee pain
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerbuilding, Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Apr 22, 2024 04:01
Last Edited
Jun 12, 2024 09:43
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Week 1
1 / 8 Weeks
Day 2
1
Squat (Paused)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
3
Leg Press
3 Sets
8 Reps
@9.5
4
Nordic Curl
3 Sets
10 Reps
@8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@9.5
6
Tibialis Raises
3 Sets
10 Reps
@9
7
Hyperextension
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@6
@6
2
Squat (Paused)
2 Sets
4 Reps
68%
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Seated Hamstring Curl
3 Sets
10 Reps
@10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@8
7
Tibialis Raises
3 Sets
8 Reps
@9
Day 2
1
Squat (Paused)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
3
Leg Press
3 Sets
8 Reps
@9.5
4
Nordic Curl
3 Sets
10 Reps
@8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@9.5
6
Tibialis Raises
3 Sets
10 Reps
@9
7
Hyperextension
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@6
@6
2
Squat (Paused)
2 Sets
4 Reps
68%
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Seated Hamstring Curl
3 Sets
10 Reps
@10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@8
7
Tibialis Raises
3 Sets
8 Reps
@9
Day 2
1
Squat (Paused)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
3
Leg Press
3 Sets
8 Reps
@9.5
4
Nordic Curl
3 Sets
10 Reps
@8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@9.5
6
Tibialis Raises
3 Sets
10 Reps
@9
7
Hyperextension
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@6
@6
2
Squat (Paused)
2 Sets
4 Reps
68%
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Seated Hamstring Curl
3 Sets
10 Reps
@10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@8
7
Tibialis Raises
3 Sets
8 Reps
@9
Day 2
1
Squat (Paused)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
3
Leg Press
3 Sets
8 Reps
@9.5
4
Nordic Curl
3 Sets
10 Reps
@8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@9.5
6
Tibialis Raises
3 Sets
10 Reps
@9
7
Hyperextension
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@6
@6
2
Squat (Paused)
2 Sets
4 Reps
68%
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Seated Hamstring Curl
3 Sets
10 Reps
@10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@8
7
Tibialis Raises
3 Sets
8 Reps
@9
Day 2
1
Squat (Paused)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
3
Leg Press
3 Sets
8 Reps
@9.5
4
Nordic Curl
3 Sets
10 Reps
@8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@9.5
6
Tibialis Raises
3 Sets
10 Reps
@9
7
Hyperextension
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8
@7
2
Squat (Paused)
2 Sets
4 Reps
68%
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Seated Hamstring Curl
3 Sets
10 Reps
@10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@8
7
Tibialis Raises
3 Sets
8 Reps
@9
Day 2
1
Squat (Paused)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
3
Leg Press
3 Sets
8 Reps
@9.5
4
Nordic Curl
3 Sets
10 Reps
@8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@9.5
6
Tibialis Raises
3 Sets
10 Reps
@9
7
Hyperextension
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
3 Sets
2 Reps
5 Reps
@8
@7
2
Squat (Paused)
2 Sets
4 Reps
68%
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Seated Hamstring Curl
3 Sets
10 Reps
@10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@8
7
Tibialis Raises
3 Sets
8 Reps
@9
Day 2
1
Squat (Paused)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
3
Leg Press
3 Sets
8 Reps
@9.5
4
Nordic Curl
3 Sets
10 Reps
@8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@9.5
6
Tibialis Raises
3 Sets
10 Reps
@9
7
Hyperextension
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@8
@7
2
Squat (Paused)
2 Sets
4 Reps
68%
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Seated Hamstring Curl
3 Sets
10 Reps
@10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@8
7
Tibialis Raises
3 Sets
8 Reps
@9
Day 2
1
Squat (Paused)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
3
Leg Press
3 Sets
8 Reps
@9.5
4
Nordic Curl
3 Sets
10 Reps
@8
5
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@9.5
6
Tibialis Raises
3 Sets
10 Reps
@9
7
Hyperextension
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@8
@7
2
Squat (Paused)
2 Sets
4 Reps
68%
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Seated Hamstring Curl
3 Sets
10 Reps
@10
6
Step Ups (any Variation Poliquin Peterson Patrick Etc)
3 Sets
8 Reps
@8
7
Tibialis Raises
3 Sets
8 Reps
@9