Start Knees Over Toes for Beginners

• Level 0

• 12-week program

• Lower body focus

Step 0

10 minutes backward at your own pace

Notes: you can also use a treadmill for resistance or walk backward at an incline. 

Step 1​

Tibialis raise | 2 x 25​

​Notes: use assistance until you are pain-free​

Step 2

Calf Raise | 1x 25

​Notes: use assistance until you are pain-free​

Step 3

KOT Calf Raise | 1 x 25

Step 4

Patrick Step up | 1 x 25 for each leg

​Notes: use assistance until you are pain-free​

Alternative 1 x 25 each leg

Step 5

ATG Split Squat | 5 x 5 for each leg

Alternative | 5 x 5 each leg 

​Notes: use assistance until you are pain-free​

Step 6

Elephant walk | 30 per leg

Step 7 

L-Sits | 60 seconds total

Step 8 

Couch Stretch | 60 sec per side

Mobility Plus 

This can be done to supplement any workout to increase and maintain mobility

• on off days
• after any activity

Calf Stretch |  60 sec per leg

Hamstring Stretch | 60 sec per leg

Outer Glute Stretch | 60 sec

Groin Stretch |  60 sec

Inner Hamstring Stretch | 60 sec