Johnson Knee Protocol
JOHNSON KNEE PROTOCOL
Sunday:
Standing hip flexor - 4x20 reps each side
Goal is to work up to 10% of bodyweight with ankle weights or monkey foot
Monday:
Bodyweight Split Squat - 2x20 reps each side, front foot elevated on a bumper plate
Tuesday:
1. Bodyweight Standing Calf Raise - 25 total reps each side. Divide it up however you want. I am trying to get as full a range as I can at the top every rep, and a full stretch at the bottom.
2. Bent Knee Calf Raise - 50 total reps, divide it up however you want
3. Tibialis Raise - 5x20
Wednesday:
Nordic Negatives 5x5
Go down slowly, then push yourself back up.
Thursday:
Poliquin step ups - 4x20 each side
Bodyweight all 4 sets, or you can start to add weight with DB’s.
Friday:
Reverse Nordics 2x10
1x10 level two
1x10 level three
Saturday:
Bodyweight VMO Squat 1x20
DB VMO Squat 3x20
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