01 zero

Zero

Zero weights needed. Zero equipment needed for the lower body exercises. Zero need to work through pain. Zero special abilities needed to start. Welcome to Knee Ability Zero.

Workouts

Lower Body Flow: Mon, Wed, Fri

• Backward Walk or Sled (10 minutes)
• Tibialis Raise (25 reps)
• FHL Calf Raise (25 reps)
• Tibialis Raise (25 reps)
• KOT Calf Raise (25 reps)
• Patrick Step (25 reps)
• Zero ATG Split Squat (5 sets, 5 reps)
• Elephant Walk (2 sets, 30 reps)
• L-Sit (2 sets, 20 sec)
• Couch Stretch (2 sets, 1 min)

Mobility & Upper Body: Tue, Thu

• Calf Stretch (3 sets, 1 minute)
• Hamstring Stretch (3 sets, 1 minute)
• Outer Glute Stretch (3 sets, 1 minute)
• Groin Stretch (3 sets, 1 minute)
• Inner Hamstring Stretch (3 sets, 1 minute)
• Ring Row (3 sets, 10 reps)
• Full Range Ring Push Up (3 sets, 10 reps)
• Band Pullapart (3 sets, 20 reps)