Knee Kinetics Exercises

Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

MODIFIERS

No Weight [    ]

Half Reps [    ]

Half Sets [    ]

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Below is your hip kinetics exercise program.

During your DARI Motion Screen it was noted that you had elevated knee kinetics.  To improve this joints function and reduce its vulnerability complete the following exercises and stretches to improve your overall motion health.

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Complete this program for 4 weeks and then schedule your next DARI Motion Screen.

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Knee Kinetics - Exercise 1

Deadlift

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Select weight that is comfortable for completing 10 reps.  Start with around 25% of your body weight and increase progressively to 50%.

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Stand in front of loaded barbell, feet flat beneath the bar. Squat down (keep back straight) and grab the bar shoulder width or slightly wider (over hand or mixed grip). Lift the bar from the floor by extending the hips and knees fully, powering up using the legs and moving the torso to an upright position.  Focus on hip hinge.  

10 REPS  |  3 SETS

30 Total 

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.

 

Knee Kinetics - Exercise 2

Skaters

 

Start by crouching down on your left leg, lifting your right leg out behind you and reaching down and across to touch your left foot with your right hand. Then jump sideways off your left foot and land on your right foot, bending your knee and ankle to absorb the impact.  Repeat

10 REPS |  3 SETS

30 Total 

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.

Hip Kinetics - Exercise 3

Multi Jump

 

Bilateral stance with feet shoulder width apart.  Complete a vertical jump using your arms.  When you load move directly into the load for the next jump.  Focus on a smooth progression between landing and loading. 

10 REPS  |  3 SETS

30 Total 

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.