Extreme Workout plan Gets you pain-free knees and Strong hips

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Extreme Workout plan Gets you pain-free knees and Strong hips

The plan of Dr. Jordan Metzl knee pain: strength training. Your feet, legs, knees, thighs, hips, lower back, core and arms are part of its kinetic chain run, and when a link fails, the impact can be felt all the way up or down the chain . Strong quads help stabilize the knee, and strong hips, buttocks and core muscles to prevent your hip and knee falling yield. Doing these exercises twice a week (or more if you are prone to injury) keep your knees- and the rest of the operating state of the body-in.

Jump Squat

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Extend your arms in front of you. Squat down, pushing his ass back. Explode as high as you can and land softly. Maintain good anatomical position and maintain the controlled movement, landing softly. Do 4 sets of 15.

Walking Lunge

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Step forward and throw down. Then bring your back foot forward and swing forward, lashing out with that leg. Continue lunging forward, alternating legs. Do 3 sets of 15 repetitions, counting left and right together as 1 rep.

Low Side-To-Side Lunge

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Clasp your hands and shift your weight to the left leg and lower your body, bending the left knee and push the ass backwards. Without lifting yourself all the way up, move to the right. Alternate back and forth for 15 repetitions on each side. Do 3 sets.

Mountain Climbers

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Get into a push-up position. Bring your right knee, then extend backward. Bring your left knee, then back. Alternate legs and move as fast as you can while maintaining good form. Do 3 sets of 15 repetitions, counting left and right together as 1 rep.

Lateral Band Walks

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Place a resistance band around your thighs. Keeping your feet apart so there’s tension on the band, take 20 steps to the left. Then sidestep back. Do 3 sets.

Reverse Hip Raise

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Lie face down on a stability ball (or bank). Keep your legs almost straight, lift your hips and legs until they are in line with the torso. Squeeze your glutes and pause. Lower to starting position. Do 3 sets of 15 repetitions.

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