Details About Program
Your knee mobility is commonly limited by your ankles, Your ankle’s ability to go into flexion will determine how far your knee can travel forward before your heel lifts off the ground. If you want stronger more stable knees focus on your ankles first, then hips, and lastly knees.
Do not train so hard on this protocol that it affects your program/sports performance negatively. It will be your job to pay attention to how you feel and plan out what days you should be doing this workout. I recommend training the given joint/muscle group 2-3 days before a game or the day you are working that joint/muscle group on your program.
Do this workout every 2-5 days when you feel recovered. Repeat until you unlock the desired mobility, stability, and strength in a given muscle group for the joint.
Ankle / Knee Protocol
Accessories Compound
Standing Two Leg Calf Raise 2×15-25 ( slow tempo, go down as far as you can )
Superset
Seated Ankle Lateral Stretch 2×45-60 seconds per leg
Superset
Kneeling Hip Flexor Stretch 2×45-60 seconds per leg
Rest – 0
Assisted Squat with Hands or TRX, sit in the bottom position 2×45-60 seconds
Superset
Seated Ankle Medial Stretch 2×45-60 seconds per leg
Rest – 0
Standing Single Leg Calf Raise 2×10 ( slow tempo, go down as far as you can )
Superset
Tibial Raises 2xFailure ( use as much range of motion as possible, once you can do 25 reps with both feet then do the single leg variation )
Rest – 2 minutes
Hip Box 2×10 ( 5 per side )
Superset
Single Leg Step Down 2×5 per leg
Rest – 0 ( slowly increase the range of motion as you get stronger )