Knee Ability Pro Tips

so in the app we've gotten the ability zero now we have the ability Pro because we're in here using all our tools I'm going to give you my best tips on each step of this members visit us you can message through the app if you want to come visit one of our members here now visiting so not to put them on the spot too much but we were just starting the workout so he's going to start on here you can put your stuff wherever you want if you need any any uh pep we got Jocko go in there you can pop you might need it by the time you finish the sled so you'll start on here okay and you'll notice it's got some resistance to it yeah yep that's it you're already doing it right so you're finding your rhythm you're gonna stay on there until your vmos are actually smoked and tired then you'll take a short break that'll make them more active then we're gonna sled as I was telling you so I help a lot of older people and backward walking alone can feel unstable because you have to support your body weight so with this you can hold on when we've had older people visiting training they are able to get much better burn here so we can gradually increase the resistance but you can support so you have less than your own body weight pushing a sled can also be less than your own body weight because you have handles to hold on to and it'll start to move but when you go backward you're not holding on to something you have to support yourself so from a rehab perspective this is a game changer to then get more results from the sled if you get into a rhythm and if you don't have pain then you would take your hands off and you would gradually try to spin it a little bit faster yeah starting to feel a little bit coming in after about five minutes you'll be smoked so people with knee pain it was found in 2019 with that when they walk forward this muscle that helps stabilize the knee doesn't engage like it does for someone without knee pain but when they walk backward it does then engage as if they were someone without knee pain so by putting in the work backward then even forward because look at the positions here of pushing a sled the knee is over the toe but if you're not able to engage if you're shying away from it then going forward with the sled might not be any exercise for someone so not all exercise they're same why do some people like squats but others don't there's a difference here is that muscle stabilizing the way it should for someone without knee pain keep going until you're smoked starting to get there nice so he'll go a couple more minutes then we'll hit the sled so we move it out of the way I'll show you like a real example here I'm actually thinking through my feet you feel like a nice stretch and strength in the feet my knees are able to stay strong so all of a sudden pushing a sled does become a knee exercise in our case we measure it off in the gym we found that you can go about 200 yards and get a real combination of strength and healing effect so in our gym that means eight times back and forth so we start very controlled pushing through the toes on the way back so now I'm getting even extra knee rehab work you'll notice we use a specific amount of weight on the sled because we find in any gym oh nice we'll get in on this round so we found this as a good General amount of weight sweep it out of the way if you're your feet that's it lean in till it starts to move lean your chest all the way in it'll start to move there you go now stay on your toes that's it you're going to be going down and back eight times as the Reps go you'll try to go farther like you'll you'll almost try to jump from step to step when you go forward that's it and now backward pushing through the toes just as you were there smooth smooth yep once it's smooth then make it go faster so those are the two key intentions when pushing a sled smooth and then stride length when going backwards the slide smooth and then stride frequency now here's what we'll do we'll end up fast forwarding to our eighth round on this we'll see what that looks like performance and knee rehab at the same time I would rate this as the number one jump exercise it's Mother Nature's Mother Nature's leg workout because every step getting stronger through the feed conditioning is incredible so you can play sports and be dunking at the end when other people are tired and by going at least as much back right come on what do you got what do you got oh yeah there's nothing quite like it having to go backward so it becomes apparent to people when they visit we had a New York Yankees player last week visit and I was just challenging as hard as he could backward and he weighs like 40 pounds more than me and just not even close we've actually strength trained backward all right two more for you this one and one more ready everything you got what do you got backward what do you got backwards so we've strength trained ourselves backward to the point we're so protected forward you can literally work your way to world class need protection when playing sports even if you don't have to shoot X for it even if you naturally have bad knees here we go last one come on jump jump that's it jump jump jump jump jump jump good job here we go last one you get a five minute break after this everything you got come on there's no loading so I think there should be gyms like this all over the world where people can sled there's nothing like it heart health knee Health Achilles Health foot health so Mac and performance benefits at the same time there's just nothing like it how was that torture so so far you've done the ability zero and back to Billy zero and you were telling me you're back able to you're able to take the knee brace off able to play basketball again play with your kids yeah is that just off zero so far yeah just off zero adding a little bit of weight yeah um I wanted to come in here today to make sure I'm doing the right form yep and if I need more weaklings um just continue to develop yep so is that your first time getting to like a real slide session yeah I'll do it in my backyard I'll go in circles it's a slow steady pace for like five ten minutes yeah no and that's the foundation like backward is the foundation so that when you do exert yourself you're actually fueling even more knee rehab by doing it like you probably so like what was the muscle burn versus joint pain from doing that like this right here all muscle bar no joint exactly and I mean obviously if you're wearing anybody's playing basketball you finish through your share of knee pains like that's not normal like I like I was so used to like having to work through knee pain in order to try to get in shape or try to jump higher but like this is the chico that's why we all can fly is because we're not beating our knees up in order to get our legs stronger pound for pound to jump higher so not to mention you can see like compared to a normal leg workout where the foot is flat without realizing it you're like pushing through your toes every step forward every step backward so you're in those athletic positions so thanks for going through that for us the next exercise you don't even have to rest believe it or not to get into um right here I'll get in a good set for myself um if it ever felt tedious to do your tip raises you were right it was tedious it's with body weight alone like zero program you can actually get Elite ankle strength tibialis strength but gyms aren't set up for it yet so even though like this seems like kind of Common Sense having a gym if you have a seated calf machine in the gym there should be a seated tib machine so I found that we're actually getting our ankles and tips much stronger by having this in the gym because people just when they're casually relaxing you can be like going to failure measurably on the tibialis so even if someone's a bodybuilder in fact bodybuilders this would probably help more than anyone because they're gaining so much mass everywhere but here so if you build everything in the body maybe this looks weird but it's actually like it's it's much weirder to just skip a certain area um so I can't wait for you to try this one and just see like how simple things could be in gyms there's actually a lot of similar machines but this is the first where it's just a standalone I reached out to sornex was like look like there's a lot of great tibialis stuff even very similar to this but none works just stand alone you can sit down load it that was a burn let's see if it's instinctive for you to get in there it's about at the same time yeah what's cool is they're unilateral so you're getting you're training them independently nice and then the more you sit back the more stretch there is at the bottom meaning like if you scoot your butt back a bit you'll feel a bit of so you want to kind of start from that night there you go yeah nice now you can go to fail you just did the sled normally you would need that five minute break but now that we have this you can just sit down and do it and I'll show Forest here you absolutely you absolutely can get tremendous tips like this I'm gonna ask one of our guys who's a world-class jumper and Connor you did this probably for years right before you ever did a like a tip bar machine yeah yeah so like I know from Connor Connor is insanely dedicated he's been the most consistent on jump balance which means mastering all your different plants which is a huge blow to the ego he was also a guy who just kept working on this like this does work but mentally it's gonna get boring um so the cool thing is this works I still do this all the time if I'm traveling or whatever I just get in my riffs like this um but you can see with this being around your average person ends up getting way stronger tips were you able to go to failure right pain-free yeah yeah so if you're playing a sport every time you decelerate boom whether it's to jump or stop this is the first line of defense so it's not like it's not like the tibialis magically makes the knee pain go away it's that when this is too weak proportionally to everything above it the knee ends up taking more of a beating than nature intended now you add in the backward work and the tibialis and that's why those are the first two steps all right so you'll rest and then you'll go one more time to failure we're gonna get two sets while I set up the step UPS I put my notes here so I wouldn't forget any crucial data yes this is entertainment but ultimately for me this is just making sure I get the education across whether I mess up my lines or whatever happens in these so an important thing here when moving on to the step up you'll see we have a 3 6 9 12 inches Court's actually over there doing the next step he's actually working on the split squat which we'll get to the next step off of the sledding in the tibialis is a reverse step up so we're controlling this position lowering only to the heel of the non-working foot that way we can't cheat and push off so we have like a measurement now of how strong is my knee pound for pound to control my body but we only want to work through what's pain-free so yes if I go Court sorry to steal this for a second if someone with with knee pain goes here on one foot high for me this is going to help me jump higher and be even more bulletproof because there's no pain but if there's pain to do that it doesn't seem to work out you want to find your pain-free level the point I'm getting to is oftentimes maybe not often Maybe 10 percent of the time even on the lowest step even with assistance the knee itself like things have gotten so out of alignment that even that isn't pain-free that's what I wanted to make sure I covered well let's look back over here at the backwards treadmill so here you're able to get this motion the exact same motion as the reverse step up but you're not having to control it down you're just extending and so this is fundamentally less painful than when you're having a control down so if you can't even control down and you're going through this knee ability Pro formula that's fine you did your tibialis go right back and do extra on the backward and that the better you get backward eventually you will be able to do the step up so maybe it takes a little more patience but that's the formula more of that rather than forcing yourself through pain you want to check the form on these yes have you tried this kind of a step up yet the ones I've done honest stations oh yeah nice a car ramp has this lamp for yeah awesome awesome yeah and I'm finding like we're actually working on stuff to be able to do our step ups and split squats kind of like how we have a backward treadmill but in the meantime I find that bumper plates are great it's very common they're in most gyms and so then you have by using the same brand you can at least measure your own progress and so we're seeing that getting like 12 inches or higher for basketball think you play basketball think think how this relates you're covering all the range you're going to use when you're playing so it's like a direct bulletproofer we're seeing that this has huge carryover to playing pain-free and to jumping without knee pain so we're still going to do that 20 reps High Reps control only to the heel explode up oh but I would say today since it's your first time on this rather than doing 20 maybe do 10 and then and then go up and like let's see where your level is so start there this is probably one of my weakest ones this oh yeah all right now so if you know you have a worse knee start on the worst one yeah yeah so if you know that one's worse if you know that the muscles and tendons on that side aren't as caught up to the other one um then you'll end up doing three you'll end up doing an extra set there like you'll start and finish on that side hi welcome you said the ten yeah since you're gonna be finding oh yeah actually let's just do the two sets of 20. for today you'll do 20 here if that's pain free you'll try 20 there okay if not you'll come back here so we'll just put in the two sets it's because with all this work you're going to be smoked anyways yes we don't have to like I'm surprised my legs are coming yeah we don't have to like shoot for the moon in a single session because it's creating adaptation if you're creating adaptation without pain then you're putting the odds in your favor to end up with more ability and less pain ful attendance feel so lubricated right now I usually have a little bit of pain doing yes but just nothing less because the warm-up yeah these these specific tools be able to go from the backward try to melt to the sled to that tip machine that I like that or like if you walked out of here like that could be a program for a year and your vertical would go up basketball would get easier all these additional steps are just gonna get even more gains nice yeah your form's great the control is great nice and yes he I mean he's already making great progress back able to play a sport and he's been using a car ramp he said for for his stuff up so ultimately you can get it done even you don't have to have all the tools with zero you could have literally nothing you could figure out a makeshift tools I modeled these after buying industrial size door stops you could buy some industrial sized door stops nice so got 20 reps here here you said about 15 to failure right so for something like jumping higher playing sports it's one side at a time so you're balanced it's how easy is it to handle your body at the knee so I mean you probably have as crazy sounds you probably have five years of jumping higher and playing basketball better just for mastering that not if you ever work through pain or start to change the form um so this has been called the million dollar knee exercise and you see a bunch of guys sign big contracts lately I was training multiple of those guys multiple us guys were using the ability and reached out their injuries went down so if you go from playing with chronic pain to not playing with chronic pain the game just gets a little bit easier it's still mental you could play through chronic pain do great but over the course of a season your defense your rebounding you're like it really adds up so for you as a dad who likes to play basketball be patient enjoy the process yeah you're gonna have so much gains just from this it's like it's like body weight training for your knee with just this so now we'll move into the split squat we're getting into position we're only starting from here where the shin is like parallel to the floor so someone who really struggles with the knee we're saying don't even give yourself this opportunity right here to lose tension and go out of focus start here count to five seconds on the way down now notice we have all these benches behind this so you can slide them in notice we can go much higher on the step five seconds down now here's where you can really make a breakthrough on the full knee Bend is five seconds up you may find all of a sudden someone who can do a split squat needs assistance to do it but what are we trying to do we're just trying to own that full range of motion so after a knee injury a knee surgery a period of of losing strength in that full bend it can be hard to get it back particularly if there's an imbalance between sides because you go to do a deep squat in one knee like for you your left knee doesn't feel maybe the same as the right so all of a sudden doing our split squat intentionally slow motion trying to own every centimeter of it you get a tremendous therapeutic effect it's not as jarring and you get much stronger so this would be like my top advice for you would actually be because you're doing great on the backward walking would be trying to Masters you're only doing five reps You're Gonna Go five seconds down five seconds up maybe start mod you want to start with some assistance these are on a low back ability so I definitely so we'll put these in and then no you're good yep yep you're good there all right give it yeah give it your best shot in there so you're gonna end up doing two sets of five your form's outstanding you'll notice it's gonna particularly the way up it's gonna be extremely challenging so you're really owning that position rather than rushing through it also you experience the sled so you felt how much strength effect you get so it's a bit different when you have no sled it might take more reps to tire out when you're able to sled in the session your exercise is you can then just be like super Precision nice oh yeah tough good job take a break yeah wrap on the low side first we'll do like a moderate rep today notice I'm putting tension on each side so what we're trying to do is for one thing simulate as if you had really strong knee tendons holding your knee together because these are these add tension so for most people this ends up being less painful to squat for someone with it with knee pain than if they didn't have them on but there's a really simple determining Factor you're gonna try this today the moment you're done if it feels quite a bit better then you're probably a candidate for it and I'd say it's maybe 50 50. so for some people based on like their knee issue they really need this extra they need the floss they need it to they need things to stretch out around it so hold on here you can hold that for you yep and you'll do 10 to 20. deep squats with it great job just like that good so split Squad is getting into full knee Bend it's worth knowing about floss fans I strapped one below and one above the knee I put tension on each side a moderate amount of tension that's going to hold things together but it's also acting like a massage around the joint so if one side doesn't Bend as well as the other side this is something to be aware of see if it feels good for you you don't have to do it um it seems okay so she says normally this would hurt and and with this this feels good so it's allowing her to get deep she's able to get a leg workout by getting through a deep Squat and with less pain and when I take them off we'll see if it feels like any looser than normal I still recommend doing it in moderation so we would typically do this before okay that's good so she did 14 reps we would do this before or in place of an exercise that might normally be painful so she may still do the split squats today she wouldn't have to bear in mind long term if you just did that in place of the split squat that would be totally valid that would be fine because you still got in work through a full range of motion versus not putting in that work since you're here with me today let's at least see if we can scale into that now tension may become your best friend because so we we know that left side has had a surgery gives more problems so the flossing could help give it some room let the circulation get going but now instead of like if we did a if we did a comparison so like for your left knee this like so if if a knee is like totally healthiness no problems then this might make it even more protected what I'm doing now but for a knee that's having issue on a full bend that might be more problematic so so coming in here getting the getting the heel elevated activates the quads more so getting the heel elevated could actually take pain away from the knee puts more on the quads so like when things are activated better they hurt less kind of like when you go backward it activates that muscle better well when you elevate the heel it also helps activate it better now you have this for support I would try your first set with support you're gonna try to count starting from this position so not resting you're staying under tension you're going to try to count one two three four five and then back up one two three four five most people with an issue like what you're talking about kind of train themselves to sort of like spring out of the bottom and not feel that tension so it might be embarrassing how tough it is at first but I would rather have you here with assistance but feeling that tension first is just going through the motion and not feeling the tension so you're only going to do five reps as a set you're gonna do two sets of five today left leg up good balance that's it good five seconds down that looks great now five seconds up that's it that's it right to there again four more so even doing this without assistance takes a lot of strength you're doing a good job five seconds down the part where you're really gonna Focus there yes keeping tension on those quads good job whatever depth feels good on it over time it may especially with the flossing deeper may start to feel a bit better Don't Force It keeping the tension is key on the way down and then keeping the tension on the way up that's it good good short break between sides how was that okay yeah yeah yeah you kept it in a good range and by keeping that tension in the slow tempo even as you're going down you'll know like oh I could go a little bit lower or not versus if you just drop down you could go too far exactly think about the next month year five years ten years it'd be better to be building the tension and the ability than just going through things like just going through the motions so it might not seem as oppressive like for me just doing this on um just doing this on flat ground with my own body weight is quite a challenge and I could do a hundred plus pounds on a split squat yeah but we're going to get into a little detail here step a touch further back with this foot and now for you since this is the more problematic side you're actually going to keep your intention on stretching through here we want extra flexibility through this back side so you keep your you keep your intention on those hip flexors that looks great good job and now what you're going to do so today I'll have you do two sets on the left leg one set on the right leg but you could build that to three sets on the on that side two sets on that side you want to be getting one extra set on the weaker side so you every time you do this until there's no issues every time you do it you want to start and finish on the more difficult side if you think about how much room there is to gain just by working to flat ground on a split squat with that control right there but this like having to control it tension tension tension tension tension tension tension tension tension stopping right there tension tension versus how much tension was that or that wasn't that it it doesn't mean yeah and there's different times for different things like with the sledding we can go quicker um but this one we can seem to get the most results from it from that tension my knees have never felt better in basketball and I'm doing this kind of stuff not just continually adding more weight I've gotten to over 100 pounds full range of motion on a split squat exploding out and that's totally that's totally fine that's great but I'm getting even better results by treating myself back as a beginner and trying to own that position all right yeah yeah well I think this is the one I think this is the one where there's I think there's just um really like a lifetime I think there's a lifetime of of gain off really trying to own that supposed to go wow that was a good one yeah that was outstanding but think how much tension you're putting in if we can put in the tension without the pain then we can make progress from that and that's kind of what like the backward treadmill allows you to do like you do it at home it allows you to you're able to work be able to get tension but think about that tension now we need to get that tension but through a full range of motion so your recipe is going to be uh keep doing your backward walking on your treadmill at home that's awesome look if I'm oh if I have to be able to dunk basketballs and I'm okay with this then you can go slow too I I think that's a huge value um on this exercise is not letting any e go in and trying to own that position it's it's freaking tough that's a lot of work yeah and even even for this side you said that this side the muscles are smaller so the muscles that are smaller you can keep the intention on those muscles you'll feel it on the way up feel that tension nice good job yeah that's really good yeah this is this is really going to help strengthen this whole right side other member crushing it on the sled push good job so putting in that work backward if you can walk you could get into a backward treadmill situation and go backward and then you could lean forward and slowly go with the sled as it gets easier you go for longer and longer steps good job all right we're working into the Nordic he has a Nord stick at home so he works on the eccentric so this one it's all about him 10. we're just trying to Bulletproof the knee long term so if we're going to gain all this ability on one side of the knee we want ability to be high on the back side of the knee so if you've got that Nord stick the best thing you can do is feel what level you can like control without pain and then just Build That level rather than rather than like straining through a painful level let the gains add up so some people need to start out really bent and just feel that tension but that would be better using an org stick feeling that tension would be better than nothing at all for me I went six months with the Nord stick so I can compare to having this for me as an athlete controlling it there is another level to having to explode up and contract versus only going down but I think it's more like a performance boost I don't think that means the knee is less protected just by controlling the way down so uh you don't have to have the full bench we definitely like having the full bench um let's see how your eccentric control is so I think of this in terms of years not weeks or months I see this come into play as you do knee ability over years you want freakish ability behind the knee it's really that simple it's body weight training behind the knee joint good job good job nice that's outstanding control sorenex uses like a 60 millimeter pad so sometimes when people struggle with it they don't have enough padding under the knee um so compared to most ways people are trying to do nordics this is going to be more padding you want lots of padding for the knee that's it that's it good job you're just gonna do two sets of six that's it you could be sore for the week a couple sets of six it's a high Force exercise handling your whole body weight behind the knee it doesn't take a lot I find the magic on this is the consistency week to week we only do this once a week in the ability Pro the other time of the week we use the hamstring curl machine keeps it balanced out you don't over train on one nice take a break yeah you're doing a great job on those I can tell you that compared to your other compared to your body weight exercises on this side of the leg now you're comparing here like you're doing great you're balanced you're going to couch stretch now and then you'll go back to this I'll be back in a second so finishing touch my best tips use a ton of padding be active through the quad for some people that starts out like here well then just be active there in this program we're now gonna we're now gonna stretch back staying active and then we're gonna lunge forward but we're making progress on the split squat so if I was doing like a left leg split squat the right hip flexors are getting stronger and longer so this is now a Finishing Touch just for fullest flexibility there the knees definitely seem to heal faster recover faster have more ability to express themselves in sport when there's no tightness through here just think like if that's tight well then when you run when you jump it's going to be a bit more limited so you're going to do 20 pulses like that trying to stay active yep that's it so we got a lot of padding there we go that looks good good now you're going to Lunge forward so stretching into the hip flexor nice and then you're going to go back you feel that strength right there there you go yeah you're doing a great job what I could tell from your split squat you're getting strong you're getting mobile from the split squat I don't think you have to do this one but it's a really nice Finishing Touch especially when you're training your hamstrings so the hamstrings you're trying as hard as you can to go like this so here this is the opposite of that so while you're resting from the hamstring it's really nice to just keep it opened up I just see better long-term progress when people are also working the couch stretch in addition to the split squat very nice job 20 of those each side and then you're then you're done you survived survive the ability bro good job how'd it go great yeah first five minutes man there's nothing quite like the sled once the sled enters the regimen it makes you rethink your exercises once I have sled in the regimen with the exercises then I can be well what am I trying to get out of that exercise okay with the split squat Mobility ownership of the bottom position with the Step Up control on each side balance stability so it's I'm not having to think about the workout to like set records it's like what am I trying to extract out of each tool because the stud you can already go you can give that like that testosterone yeah Outburst on the sled on something that's totally safe whereas then when you get into free weight exercises yes like the risk goes up when you put caution into the wind and go all out so I'm glad you got to experience that even just for the context in your own training like even if you went back to zero you would have more context of what you're doing yeah so good job

Channel: The Kneesovertoesguy

Views: 29,992

Keywords:

Id: -Ae2G4Ifk4w

Length: 34min 37sec (2077 seconds)

Published: Fri Jul 07 2023