We designed this workout to be as simple as possible. All you will need is two resistance bands(make sure you choose the level of resistance based on your level of strength -but don't exceed 30kg/66 pounds) and a standard 20kg barbell and squat rack.
Workout:
2 sets ×12 reps barbell jump squat (no weight added)
2 sets ×12 reps barbell jump squat (20kg / 44 pounds)
2 sets ×12 reps barbell jump squat (30kg / 66 pounds)
2 sets ×12 reps barbell double tip-toe squat (60kg / 132 pounds)
3 sets × 20 reps restrained high knee raise
(add 5 reps more after each set until you reach 30 reps)
Caution:
Make sure to warmup and stretch before attempting these, tearing or pulling a muscle is a terrible experience!
If you suffer from recurrent knee pain, please use recovery workouts and consult your physician before attempting these.
You may find that you struggle to maintain your balance at first, so keeping your legs shoulder width apart (even when doing high knee raises) is advisable.
This workout works best with a gym partner so you can both motivate and correct each other's form.
By the time you reach 60kg, I suggest using a weightlifting belt so that you avoid injuring your lower back.
Acknowledgements:
Shout out to Mantis for helping with this workout. He's a dear friend of mine and an avid athlete. You can view and follow his Instagram page on:
@mantis_1_800_prayonyourbxtches
And follow me on Instagram:
@sethusimelane
Enjoy the workout! Please don't forget to subscribe, like and share!😁🤸🏾♂️
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