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Legs and Knees by Kofi
by Kofi A.
12 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
Jul 26, 2024 02:58
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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