15 Min. Stability Routine | Prevent Knee Pain | Follow Along w/ Modifications | Bulletproof Knees
ฝัง
- เผยแพร่เมื่อ 2 ต.ค. 2024
- 🏋️♀️ A 15-min. stability training routine that includes coordination work, unilateral strengthening, hip and ankle mobility & stretching in order to build a great foundation for healthy knees.
💭 How To Use: As a separate session ideally when you‘re fresh and not worn out from training. You‘ll need the focus & coordination! 👋🏼
✋🏼 Heads up: this is a generalized approach to knee stability training and NOT a rehab routine for specific types of injury. Please consult your healthcare professional before trying anything in this video to see whether appropriate for your individual status quo (full disclaimer below).
#kneestability #kneestrengthening #kneeprehab
Hey Team 👋🏼.
We‘re diving deeper into prehab routines today! A knee stability routine that is beginner-friendly, provides modifications and yet should feel challenging.
See you on the mat! 🤸🏼♀️
Let’s get strong & flexible together!
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🎶 Spotify Workout Playlists: spoti.fi/3VurQnH
🎵 Music:
Get All My Love by Elderbrook and over 1M + mainstream tracks here go.lickd.co/Music
License ID: K69agw37x4V
Get The Fool by Jerro and over 1M + mainstream tracks here go.lickd.co/Music
License ID: 6elEnwvKyGV lickd.lnk.to/n...
Get I Can't Breathe by Juloboy and over 1M + mainstream tracks here go.lickd.co/Music
License ID: nEdlay9Kjyz
Get Vertigo (Radio Edit) by Tibasko and over 1M + mainstream tracks here go.lickd.co/Music
License ID: R4XGLKygqkD
☝🏼 DISCLAIMER
This video is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This video should not be used to self-diagnose or self-treat any health, medical, or physical condition.
Don't use this video to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this video. You agree to indemnify and hold harmless
Julia Reppel its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this video's content. Julia Reppel makes no representations about the accuracy or suitability of this content.
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The quality of the video is amazing. Julia's videos are the most professional looking out there by far. Keep up the good work.
thank you Bruno! 😍 I want to provide you guys with the best of the best!!
I needed this ! my knees are so stiff for sitting all day, thanks Julia!
Can't thank you enough, I was looking for this type of knee exercises and couldn't find one that improved its strength/stability. It was definitely challenged, gonna come back for more!
1. Half kneeling ankle lifts 0:17
2. Knee cars 2:27
3. Glute bridge hold 4:37
4. Ankle weight lifts 5:42
5. Single leg wall sit 6:47
6. Single leg deadlift 8:57
7. Banded abduction 11:07
8. Halstring stretch 13:17
Wow this knees workout is so good
My knee can't wait. The reason I started mobility was my knee, so this workout is perfect for me! ❤😊
Love your workouts 🎉. Working for me so much!
You’re the best. Thank you ❤
Good Workout Julia !!
Keep the good video's going friend :)
That was kneelicious! Honestly, it was exactly what my old aching knees needed.
🤪🤪🤪 let‘s keep them happy and healthy!
Hallelujah!!! I am so excited for this one! Well anything you do of course is amazing. I am so enjoying all your content. ❤
Edit: now that I have just completed this mobility I just have to say as always, Amazing work Julia! This was great! Thank you again for all your hard work.
Thanks a lot. I really like your videos and the exercises and actually I was looking for some nice and „easy“ exercises for my knees. Feels almost like you were reading my mind ;)
This is awesome Stefan! 🥳 You’ve been a continuous supporter, I appreciate it very much. 🙏🏼
I cannot thank you enough. I always have been kinda “stiff” but after COVID my mobility was all gone. Your exercises are incredible both for mobility and for mood ❤ I look forward to start my day with your videos! Thank you so much!!!
The knee CARs made my knee make a crazy noise 😂 felt so good, I’ve been having pain in that knee. Thank you!
Haha oh lord! As long as they‘re pain free while doing them. 🤗
!!!! Very much looking forward to this, i have been looking for a good knee/ankle/hip routine for EVER, and i love the aesthetics and simplicity of your videos, so i'm so excited for this one!
Great workout thanks. Balance/stability workout are great for runners and many others sports.
Everyone can benefit - we‘re all made to move our bodies 😍
First 2 moves were a little confusing to me but overall it was great. Though I need a lighter band for those abductions...
feel better after this training workout since i am sitting all day, thank you
Half kneeling ankle lifts are amazing! Looks complicated, but after getting a hang of it, its awesome!! ❤❤❤
very refreshing!
they are hey 😍
My torn ACL making a happy dance 🎉💕
Thank you! I appreciate this vid. I’m learning how important exercising knees and ankles are just important as upper body and legs. Needed this.
Many thanks for this bullet proof knee routine! I have bad osteoarthritis in both knees so absolutely something I have been hoping for. Have been doing the Knees Over Toes Zero program and has made a big difference. I will add this routine to my pre-workout schedule this week 🙂🤞
That wall sit! Got me sweating. 😅 Thanks for the workout.
Trying this out to help my knee pre-op. ACL, MCL and Meniscus tear has really dampened things. Heres to hoping I can strengthen as much as possible before op for a swift recovery afterwards!
Thanks Calvin this was very strong u rock I have started doing these practice after strength training it keeps me loose thumb up bro
Looking forward to this workout :) Running on a concrete for the last few months has been taking a toll on my ankles 😅
I do it every other day! I love this and I feel my knees stronger! Would love another video focus on the knees 🙏🏽🙏🏽🙏🏽🙏🏽
I need it for my knees..... tks for share Julia
exactly what I needed!! extremely excited for this workout!
Amazing workout Julia.. loved those single leg balance and strength moves. Thank you very much really appreciate it. Struggled with the banded abduction one.. really tested my balance
I am excited to try this one! Thank you for sharing your time and expertise..
My knees are stressed with skating, and I’ve begun incorporating some VMO focused deep squats as well as ankle flexion work while in a squat. It always amazes me anew how interconnected everything is in these lovely containers of ours.
Danke Julia for this ankle, knee, and hip work. I am better for it and your efforts!
thank yooou for this . i have such bad knees i needed this !
It is perfect for me too! 非常感谢！
This is the accessory work everyone needs if the wanna keep their joints healthy and strong ❤
😍😍😍
Those with sciatica, the bridge position can trigger a sciatic episode
Mobility and joint health are so valuable. the more we move the longer and healthier we will all be! Thanks!
I don't have knee pain, but this is a great stability routine! Hopefully it helps my shin splints!
This is to prevent knee pain ☺️ I wouldn’t recommend doing this in pain anyways. In terms of shin splints: check my foot/ankle videos, they’re designed to strengthen all the lower limb muscles 🔥
another amazing routine, thankyou
Loved it. Thank you for the great work 💓💓💓
very good!
Such a good one for running 🏃♀️
I began mixing in jogging as workouts cappers. I have not run since my soccer days in the '80s. For the first time feeling tension over my kneecaps after runs, does anyone else get this sensation? BTW, Liebe Dich Julia ():-)
okay this was amazing
glad to hear that 🥰
The Best , hands down🙏🏾
Exactly what I was looking for!❤
great 😍
How often would you suggest doing this routine? I don’t have pain in my knees regularly but I do have a little pain and some stiffness when doing squats. Thank you for your videos!!
Julia, l love your routines and use them as soon as I discovered your channel. Waiting when your site will have programs in English - I would like to join
thank you 😊
☺️
That's my second time doing this set. I don't know what will be the outcome but I hope my knee will stop hurting. :)
These workouts are great! Thank you 👍🏾
Thank YOU David 👋🏼
Great knees and quad work out very challenging I appreciate you Julia everytime u post new work out I look forward to it u rock keep up the great work
I see you always here and it makes me real happy Kenneth!!
Thanks Julia u rock I love it when you challenge us in work out to get to the next level u are highly appreciated 👍
After my knee injury, I began to notice that my calves were not touching. now I need to do exercises to strengthen my knees and
Feet, and this is the best video I have seen!! thank you very much❤️
🙌🏽🙌🏽🙌🏽
Je nach Übung spüre ich Schmerzen um unteren Rücken. 🫤 Tipps?
Is it normal for knees to be creaking/crackling? I always workout with headphones in except to do your videos at home and man, my knees are so loud!!
This can have different reasons - if it‘s not painful I wouldn’t worry as much. However get it checked if it bothers you or you feel uncertain about it. 😊
❤❤❤❤❤❤❤
I've done this routine three times so far in the past 7 days and I can already feel a difference in my knee pain! Thanks a lot for this video!
so good!!! 😎
Need more of this knee work to help with knee pain. Love the wall sit but it bothers my knees so I change it up a bit. Thank you this was perfect.
yes to modifying accordingly! we’re here to learn to listen to our bodies 😇 make sure to check in with a professional in case of serious issues Ursula! 🙏🏼
Die Knie fühlen sich viel besser an, danke
day 76!!
This has been amazing on my. knees. No more knee pain, thank you!
👏🏼👏🏼👏🏼 well done Shawn!
I dont know how you get such good music on your sets, but keep it up :)
😋 turns out one can buy licenses for copyrighted music!! so happy I can provide us with these tunes 😍
@@julia.reppel love it! keep it up!
Спасибо ! Я сама тренер .Мне было интересно как вы соберёте это в связку .
Thanks! I‘m a sports scientist, so my approach usually goes like this: with the aim of the video in mind I look at the joints involved or that could potentially have an impact and include exercises to mobilize the patterns that are needed (e.g. hip flexion, abduction & ext. rotation for squats). For this particular routine since we want to stabilize the knee joint we have to strengthen the surrounding muscles that impact that joint (e.g. quads, glutes, hamstrings etc.) within specific patterns. When I come up with exercise that address all of the above I make sure to include beginner-friendly modifications and change the order to it‘s user friendly and easy to follow along. Hope that helps. :)
❤👍😁
uhm but these make my knees hurt
Heute zum 100. mal gemacht.
😱😱😱
OMG!
I’ve wanted this workout so much.
It was amazing ✨🦵
Mariana 😍👏🏼
Thank you so much my knee pain is almost gone now after doing this routine i was struggling to do hack squat but I guess after this I won't now 🥲
putting in the work 😍👏🏼