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Khadim Fall | Knee Health Coach on Instagram: "These can be a game changer👇 1. Patrick Step Up This exercise the puts pressure directly on your knees, while challenging your ankle mobility, is scalable to virtually any level. And that is the power of this exercise to begin with. And don‘t underestimate where you can take this over time! 110kg on my back repping these out is sometjing I would have never held for possible when in the beginning! The more you progress the more knee over toe ability
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YouTubeJim Brown
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Focus on repairing your knee: ✅ Patrick step: 2 set x 20 reps per leg ✅ Glute bridge Isometrics: 1 set x 2 min hold ✅️ Nordic Curls 3 sets x 5 reps ✅️ Ankle Rockers/Kb rotations 3 sets x 8 reps per leg Work on strengthening your quads so they absorb more force during your approach, letting your muscles handle the load instead of your tendons. Plus, open up your hips to boost overall movement quality. Consider cutting back on play days to really invest time in knee recovery. It might be hard now,
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