July 20, 2016 |
Knee Pain Exercises: 3 Moves to Strengthen Your Knees
Don’t be scared to exercise if you have bad knees.
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Got bad knees? Too scared to injure them while working out? Many people are prone to knee injuries. Good thing Rob Sulaver has the perfect workout for you. This workout features three exercises that will protect your knees while you move.
Exercise one is Romanian Dead Lifts. These are weighted exercises, so if you’re new to this air on the lighter side until you have the correct form. Dumbbells in hand, stand with your knees shoulder width apart. Bend over at your waist, keeping your legs and back straight and the weights close to your legs. Return to start by pushing your hips through and bringing yourself upright. This should stretch your hamstrings and tighten your glutes.
Exercise two is the elevated push up. Place your hands on a bench or raised surface, and start in plank position. As you do your push-ups, keep your core tight. Make sure that your arms are tight to your body. This will work your chest and your triceps.
The third exercise is straight leg lifts. Lying on the ground, lift your chest slightly by tightening those upper abs. Alternate lifting and lowering each leg scissor motion. Each leg should be straight and the motion should be controlled to work your core and hip flexors.
Perform 10 reps of each exercise for three rounds.
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[MUSIC]
2
00:00:02,630 --> 00:00:04,240
Aching knees ain't a problem.
3
00:00:04,240 --> 00:00:06,787
Today, we've got a workout coming your
way that's not gonna aggravate your
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00:00:06,787 --> 00:00:07,306
problem area.
5
00:00:07,306 --> 00:00:12,787
[MUSIC]
6
00:00:12,787 --> 00:00:15,210
Welcome back to Just Get Started,
my name is Rob Sulaver.
7
00:00:15,210 --> 00:00:19,020
Now obviously, if you've got an injury,
get it checked out.
8
00:00:19,020 --> 00:00:22,580
Go to a specialist,
don't be a hero, heal up and
9
00:00:22,580 --> 00:00:23,940
you can get back to your fitness routine.
10
00:00:23,940 --> 00:00:26,910
But if you've got some minor aches and
pains, I've put together an awesome
11
00:00:26,910 --> 00:00:30,860
workout for you today that is
not going to bug your knees.
12
00:00:30,860 --> 00:00:31,946
Three moves coming your way.
13
00:00:31,946 --> 00:00:37,950
Exercise one, RDLs,
okay I'm grabbing 25 pounds,
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00:00:37,950 --> 00:00:39,593
feel free to grab something
lighter if you're new to this.
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00:00:39,593 --> 00:00:43,166
Right here.
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00:00:43,166 --> 00:00:44,792
Proud chest.
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Coming down squeezing that booty up top.
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00:00:47,520 --> 00:00:48,310
One more time!
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00:00:49,870 --> 00:00:52,710
You should feel a nice stretch in the
hamstrings in the back of the legs here.
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00:00:55,350 --> 00:00:58,600
Exercise number two, elevated push ups.
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00:00:58,600 --> 00:00:59,480
Hands on this bench.
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Tapping that chest.
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Driving up.
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Working the chest, and the triceps.
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Exercise number three.
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Flat on the bench here,
legs nice and straight.
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Thigh, to thigh.
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00:01:16,216 --> 00:01:22,680
Boom, working the core and
those hip flexors.
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Those are your three exercises.
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00:01:25,760 --> 00:01:28,130
We're doing each, ten reps.
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We're doing the whole thing, three rounds.
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00:01:29,780 --> 00:01:31,470
Let's get into it, shall we?
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00:01:33,390 --> 00:01:37,490
Exercise one,
grabbing these 25 pound dumbbells, here.
34
00:01:37,490 --> 00:01:40,230
Perfect form starts with
that perfect setup, right?
35
00:01:40,230 --> 00:01:42,530
Rolling those shoulders down and
back, keeping that chest nice and
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proud, keeping these weights nice and
close to our thighs.
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00:01:46,520 --> 00:01:49,670
Coming down nice and low,
driving those hips up at the top.
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Notice, all of this is
happening at the hips.
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00:01:55,350 --> 00:01:57,730
Not a whole lot is happening at the knees.
40
00:01:57,730 --> 00:01:59,000
That's why this is so lovely.
41
00:01:59,000 --> 00:02:03,710
If you've got achy knees,
we can get that big business
42
00:02:03,710 --> 00:02:08,750
lower body involved without
aggravating our knees.
43
00:02:08,750 --> 00:02:11,660
Nice and low, driving up to the top.
44
00:02:11,660 --> 00:02:14,900
Again, you should feel a nice stretch
in the hamstrings at the back of
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00:02:14,900 --> 00:02:15,546
the legs here.
46
00:02:15,546 --> 00:02:24,076
[SOUND] [SOUND] Last
wrap all the way down.
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Boom.
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Exercise number two step into
the back of the bench here.
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00:02:29,725 --> 00:02:35,426
[SOUND] Hands just outside the shoulder
width spine nice and long.
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Tapping that chest on the bench and
driving up here.
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Again, perfect set up here.
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Elbows tracking about 45 degrees to
the midline of the body here right?
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So, we don't want them way out here.
54
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We don't need them scraping the rib cage.
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Split the difference right.
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00:02:54,160 --> 00:02:56,370
Got to Goldilocks it right in the middle.
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Boom!
Let's bring this home!
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Two.
Perfect form to finish up and one.
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Excellent.
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Last exercise here flat on the bench,
leg up, squeeze that core.
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Good set up!
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That's one.
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Two.
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Straight legs.
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I like to think about reaching
through my heels here, the whole time.
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Keeping those legs nice and
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long, makes this exercise even harder and
I'm giving a little squeeze up top.
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Right?
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Really engaging that core the whole time.
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You should be feeling it at this point.
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Last two reps.
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Last rep!
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Boom!
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And boom.
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Excellent.
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Let's get right into round two all right?
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Grabbing these dumbbells.
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Remind yourself of that good set up.
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Round two.
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We're really working on our breath okay?
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Good inhale here helps support
the spine the whole time.
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And we're exhaling on top.
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Beautiful.
84
00:04:02,780 --> 00:04:04,440
Again listening to your hamstrings.
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Listening to your body,
seeing how low you can get here.
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Boom, driving out of the hole.
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Nice and low.
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Long spine the whole time.
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Keeping those dumbbells nice and
close to our shins.
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Last rep here, bam.
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Excellent.
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Right into our elevated pushups.
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That heart rate's soaring right?
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One exercise right after the other.
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That's what the circuit training does for
us.
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Tap that chest [SOUND] and drive out.
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Got that good setup going.
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Let's check in with
the breath on this round.
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Good exhale on the work right?
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So we tap that chest [SOUND].
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There's your breathing to
help support this movement.
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Helps us be strong and explosive.
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Last rep.
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Beautiful, ten good ones.
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Third exercise, second set, here we go.
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One [SOUND] Two, [SOUND] three,
[SOUND] four again.
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Checking in with that breath [SOUND] five,
[SOUND] six, yeah seven.
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Last three, eight, we got this.
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Nine and ten, beautiful.
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Third round always our strongest round.
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Finished with me here.
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Love in this because we all have aches and
pains right?
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But we're not letting that
become an excuse right?
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RDLs baby.
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Chest set up.
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Ace.
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Again all this activity
happening at the hips.
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Driving them back, almost like we are
closing a car door with our butt, right?
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Nice and low.
120
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Breath is awesome.
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Torso is strong.
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Full range of motion.
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Feeling it in the hamstrings,
last two reps.
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Last rep.
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Boom.
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Excellent job.
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Push ups.
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I'm feeling good.
Are you feeling good?
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Let's finish together here.
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Tapping that chest on the bench,
and driving out.
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Again.
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I love pairing up lower-body
exercises with upper-body exercises.
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We get the whole system working here.
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It's challenging.
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It's awesome.
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Makes us strong.
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Gets us lean.
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Two, last one!
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That was it, that was ten.
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See how fast that happened?
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It's like we were having so
much fun, it just flies by.
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Last exercise, last set.
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One, one, two, two, three, three.
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Finish with me here.
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Burn out that core a little bit.
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As always, if you wanna make
these workouts a little harder,
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feel free to amp up the weights.
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Feel free to amp up the reps.
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Bam!
150
00:07:18,400 --> 00:07:19,910
Excellent job, whoo.
151
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Awesome circuit today, guys.
152
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We got some lower body work that didn't
get into a whole lot of knee flexion.
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We got some upper body work
with those elevated push ups.
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We got some core work, we hit it all.
155
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That's what just get started is all about.
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Eliminating all our excuses,
making sure something like ache and
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a pain doesn't hold this back.
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00:07:39,530 --> 00:07:41,490
And you know what?
We got even more fun coming your way.
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00:07:41,490 --> 00:07:43,280
I'll see you soon.
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00:07:43,280 --> 00:07:43,800
And just get started.
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[MUSIC]
00:00:00,000 --> 00:00:02,630
[MUSIC]
2
00:00:02,630 --> 00:00:04,240
Aching knees ain't a problem.
3
00:00:04,240 --> 00:00:06,787
Today, we've got a workout coming your
way that's not gonna aggravate your
4
00:00:06,787 --> 00:00:07,306
problem area.
5
00:00:07,306 --> 00:00:12,787
[MUSIC]
6
00:00:12,787 --> 00:00:15,210
Welcome back to Just Get Started,
my name is Rob Sulaver.
7
00:00:15,210 --> 00:00:19,020
Now obviously, if you've got an injury,
get it checked out.
8
00:00:19,020 --> 00:00:22,580
Go to a specialist,
don't be a hero, heal up and
9
00:00:22,580 --> 00:00:23,940
you can get back to your fitness routine.
10
00:00:23,940 --> 00:00:26,910
But if you've got some minor aches and
pains, I've put together an awesome
11
00:00:26,910 --> 00:00:30,860
workout for you today that is
not going to bug your knees.
12
00:00:30,860 --> 00:00:31,946
Three moves coming your way.
13
00:00:31,946 --> 00:00:37,950
Exercise one, RDLs,
okay I'm grabbing 25 pounds,
14
00:00:37,950 --> 00:00:39,593
feel free to grab something
lighter if you're new to this.
15
00:00:39,593 --> 00:00:43,166
Right here.
16
00:00:43,166 --> 00:00:44,792
Proud chest.
17
00:00:44,792 --> 00:00:47,520
Coming down squeezing that booty up top.
18
00:00:47,520 --> 00:00:48,310
One more time!
19
00:00:49,870 --> 00:00:52,710
You should feel a nice stretch in the
hamstrings in the back of the legs here.
20
00:00:55,350 --> 00:00:58,600
Exercise number two, elevated push ups.
21
00:00:58,600 --> 00:00:59,480
Hands on this bench.
22
00:01:00,650 --> 00:01:02,230
Tapping that chest.
23
00:01:02,230 --> 00:01:02,730
Driving up.
24
00:01:04,380 --> 00:01:06,850
Working the chest, and the triceps.
25
00:01:08,240 --> 00:01:09,370
Exercise number three.
26
00:01:10,410 --> 00:01:13,918
Flat on the bench here,
legs nice and straight.
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00:01:13,918 --> 00:01:16,216
Thigh, to thigh.
28
00:01:16,216 --> 00:01:22,680
Boom, working the core and
those hip flexors.
29
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Those are your three exercises.
30
00:01:25,760 --> 00:01:28,130
We're doing each, ten reps.
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00:01:28,130 --> 00:01:29,780
We're doing the whole thing, three rounds.
32
00:01:29,780 --> 00:01:31,470
Let's get into it, shall we?
33
00:01:33,390 --> 00:01:37,490
Exercise one,
grabbing these 25 pound dumbbells, here.
34
00:01:37,490 --> 00:01:40,230
Perfect form starts with
that perfect setup, right?
35
00:01:40,230 --> 00:01:42,530
Rolling those shoulders down and
back, keeping that chest nice and
36
00:01:42,530 --> 00:01:46,520
proud, keeping these weights nice and
close to our thighs.
37
00:01:46,520 --> 00:01:49,670
Coming down nice and low,
driving those hips up at the top.
38
00:01:50,820 --> 00:01:55,350
Notice, all of this is
happening at the hips.
39
00:01:55,350 --> 00:01:57,730
Not a whole lot is happening at the knees.
40
00:01:57,730 --> 00:01:59,000
That's why this is so lovely.
41
00:01:59,000 --> 00:02:03,710
If you've got achy knees,
we can get that big business
42
00:02:03,710 --> 00:02:08,750
lower body involved without
aggravating our knees.
43
00:02:08,750 --> 00:02:11,660
Nice and low, driving up to the top.
44
00:02:11,660 --> 00:02:14,900
Again, you should feel a nice stretch
in the hamstrings at the back of
45
00:02:14,900 --> 00:02:15,546
the legs here.
46
00:02:15,546 --> 00:02:24,076
[SOUND] [SOUND] Last
wrap all the way down.
47
00:02:24,076 --> 00:02:24,610
Boom.
48
00:02:26,570 --> 00:02:29,725
Exercise number two step into
the back of the bench here.
49
00:02:29,725 --> 00:02:35,426
[SOUND] Hands just outside the shoulder
width spine nice and long.
50
00:02:35,426 --> 00:02:39,540
Tapping that chest on the bench and
driving up here.
51
00:02:41,910 --> 00:02:44,050
Again, perfect set up here.
52
00:02:44,050 --> 00:02:48,330
Elbows tracking about 45 degrees to
the midline of the body here right?
53
00:02:48,330 --> 00:02:50,330
So, we don't want them way out here.
54
00:02:50,330 --> 00:02:51,970
We don't need them scraping the rib cage.
55
00:02:51,970 --> 00:02:54,160
Split the difference right.
56
00:02:54,160 --> 00:02:56,370
Got to Goldilocks it right in the middle.
57
00:02:56,370 --> 00:02:58,540
Boom!
Let's bring this home!
58
00:02:58,540 --> 00:03:02,290
Two.
Perfect form to finish up and one.
59
00:03:02,290 --> 00:03:02,790
Excellent.
60
00:03:04,080 --> 00:03:10,630
Last exercise here flat on the bench,
leg up, squeeze that core.
61
00:03:10,630 --> 00:03:11,200
Good set up!
62
00:03:13,220 --> 00:03:13,750
That's one.
63
00:03:15,900 --> 00:03:16,580
Two.
64
00:03:16,580 --> 00:03:17,565
Straight legs.
65
00:03:17,565 --> 00:03:21,170
I like to think about reaching
through my heels here, the whole time.
66
00:03:21,170 --> 00:03:22,930
Keeping those legs nice and
67
00:03:22,930 --> 00:03:27,850
long, makes this exercise even harder and
I'm giving a little squeeze up top.
68
00:03:27,850 --> 00:03:28,650
Right?
69
00:03:28,650 --> 00:03:30,760
Really engaging that core the whole time.
70
00:03:30,760 --> 00:03:32,600
You should be feeling it at this point.
71
00:03:32,600 --> 00:03:33,289
Last two reps.
72
00:03:34,520 --> 00:03:35,600
Last rep!
73
00:03:35,600 --> 00:03:36,890
Boom!
74
00:03:36,890 --> 00:03:38,010
And boom.
75
00:03:38,010 --> 00:03:38,510
Excellent.
76
00:03:40,100 --> 00:03:42,470
Let's get right into round two all right?
77
00:03:42,470 --> 00:03:44,110
Grabbing these dumbbells.
78
00:03:44,110 --> 00:03:46,410
Remind yourself of that good set up.
79
00:03:46,410 --> 00:03:47,180
Round two.
80
00:03:47,180 --> 00:03:48,680
We're really working on our breath okay?
81
00:03:50,140 --> 00:03:53,230
Good inhale here helps support
the spine the whole time.
82
00:03:56,100 --> 00:03:57,140
And we're exhaling on top.
83
00:04:00,480 --> 00:04:00,980
Beautiful.
84
00:04:02,780 --> 00:04:04,440
Again listening to your hamstrings.
85
00:04:05,750 --> 00:04:08,790
Listening to your body,
seeing how low you can get here.
86
00:04:08,790 --> 00:04:09,790
Boom, driving out of the hole.
87
00:04:13,330 --> 00:04:13,960
Nice and low.
88
00:04:16,210 --> 00:04:18,310
Long spine the whole time.
89
00:04:18,310 --> 00:04:20,220
Keeping those dumbbells nice and
close to our shins.
90
00:04:21,840 --> 00:04:23,570
Last rep here, bam.
91
00:04:24,920 --> 00:04:25,420
Excellent.
92
00:04:26,950 --> 00:04:28,560
Right into our elevated pushups.
93
00:04:29,800 --> 00:04:31,230
That heart rate's soaring right?
94
00:04:31,230 --> 00:04:32,840
One exercise right after the other.
95
00:04:32,840 --> 00:04:35,190
That's what the circuit training does for
us.
96
00:04:35,190 --> 00:04:37,662
Tap that chest [SOUND] and drive out.
97
00:04:37,662 --> 00:04:39,120
Got that good setup going.
98
00:04:40,290 --> 00:04:41,910
Let's check in with
the breath on this round.
99
00:04:43,110 --> 00:04:45,350
Good exhale on the work right?
100
00:04:45,350 --> 00:04:49,017
So we tap that chest [SOUND].
101
00:04:49,017 --> 00:04:51,739
There's your breathing to
help support this movement.
102
00:04:52,810 --> 00:04:56,052
Helps us be strong and explosive.
103
00:04:56,052 --> 00:04:57,413
Last rep.
104
00:04:57,413 --> 00:04:59,910
Beautiful, ten good ones.
105
00:05:02,360 --> 00:05:07,720
Third exercise, second set, here we go.
106
00:05:07,720 --> 00:05:14,316
One [SOUND] Two, [SOUND] three,
[SOUND] four again.
107
00:05:14,316 --> 00:05:19,807
Checking in with that breath [SOUND] five,
[SOUND] six, yeah seven.
108
00:05:19,807 --> 00:05:23,490
Last three, eight, we got this.
109
00:05:23,490 --> 00:05:26,580
Nine and ten, beautiful.
110
00:05:28,200 --> 00:05:30,610
Third round always our strongest round.
111
00:05:30,610 --> 00:05:31,460
Finished with me here.
112
00:05:34,060 --> 00:05:38,630
Love in this because we all have aches and
pains right?
113
00:05:38,630 --> 00:05:40,710
But we're not letting that
become an excuse right?
114
00:05:42,570 --> 00:05:44,150
RDLs baby.
115
00:05:44,150 --> 00:05:45,390
Chest set up.
116
00:05:45,390 --> 00:05:45,890
Ace.
117
00:05:51,000 --> 00:05:54,700
Again all this activity
happening at the hips.
118
00:05:54,700 --> 00:05:58,400
Driving them back, almost like we are
closing a car door with our butt, right?
119
00:06:01,650 --> 00:06:02,260
Nice and low.
120
00:06:03,850 --> 00:06:05,140
Breath is awesome.
121
00:06:05,140 --> 00:06:06,960
Torso is strong.
122
00:06:06,960 --> 00:06:08,760
Full range of motion.
123
00:06:08,760 --> 00:06:10,975
Feeling it in the hamstrings,
last two reps.
124
00:06:10,975 --> 00:06:13,337
Last rep.
125
00:06:13,337 --> 00:06:14,686
Boom.
126
00:06:14,686 --> 00:06:18,730
Excellent job.
127
00:06:18,730 --> 00:06:20,020
Push ups.
128
00:06:20,020 --> 00:06:21,650
I'm feeling good.
Are you feeling good?
129
00:06:21,650 --> 00:06:22,640
Let's finish together here.
130
00:06:25,210 --> 00:06:27,520
Tapping that chest on the bench,
and driving out.
131
00:06:29,330 --> 00:06:30,730
Again.
132
00:06:30,730 --> 00:06:35,770
I love pairing up lower-body
exercises with upper-body exercises.
133
00:06:35,770 --> 00:06:38,220
We get the whole system working here.
134
00:06:38,220 --> 00:06:39,210
It's challenging.
135
00:06:39,210 --> 00:06:40,910
It's awesome.
136
00:06:42,040 --> 00:06:43,580
Makes us strong.
137
00:06:43,580 --> 00:06:44,170
Gets us lean.
138
00:06:45,410 --> 00:06:46,290
Two, last one!
139
00:06:46,290 --> 00:06:49,170
That was it, that was ten.
140
00:06:49,170 --> 00:06:50,390
See how fast that happened?
141
00:06:50,390 --> 00:06:52,930
It's like we were having so
much fun, it just flies by.
142
00:06:52,930 --> 00:06:55,370
Last exercise, last set.
143
00:06:58,080 --> 00:07:02,630
One, one, two, two, three, three.
144
00:07:02,630 --> 00:07:04,340
Finish with me here.
145
00:07:04,340 --> 00:07:07,070
Burn out that core a little bit.
146
00:07:07,070 --> 00:07:10,510
As always, if you wanna make
these workouts a little harder,
147
00:07:10,510 --> 00:07:13,140
feel free to amp up the weights.
148
00:07:13,140 --> 00:07:14,350
Feel free to amp up the reps.
149
00:07:17,570 --> 00:07:18,400
Bam!
150
00:07:18,400 --> 00:07:19,910
Excellent job, whoo.
151
00:07:21,280 --> 00:07:23,110
Awesome circuit today, guys.
152
00:07:23,110 --> 00:07:27,790
We got some lower body work that didn't
get into a whole lot of knee flexion.
153
00:07:27,790 --> 00:07:29,690
We got some upper body work
with those elevated push ups.
154
00:07:29,690 --> 00:07:31,100
We got some core work, we hit it all.
155
00:07:31,100 --> 00:07:34,420
That's what just get started is all about.
156
00:07:34,420 --> 00:07:37,430
Eliminating all our excuses,
making sure something like ache and
157
00:07:37,430 --> 00:07:39,530
a pain doesn't hold this back.
158
00:07:39,530 --> 00:07:41,490
And you know what?
We got even more fun coming your way.
159
00:07:41,490 --> 00:07:43,280
I'll see you soon.
160
00:07:43,280 --> 00:07:43,800
And just get started.
161
00:07:43,800 --> 00:07:48,009
[MUSIC]
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