Functional Leg Exercises:
Prevent Injuries To The Hips, Knees, & Ankles (Part 1)

Whether you are playing sports or suffering from what is known as “old age”, you need to ensure that you will maintain as much mobility as possible in your body and be able to avoid future injuries. This routine is a bodyweight routine. Because we are going to be using different planes of motion there is no more need for weights, we are creating our own resistance with our bodies. Along with increased hip mobility, you will also notice increases in your joint proprioception, balance, and strength in your knees and ankles. So give it a try, preventing injuries is the best way to stay on track with your goals Nation!

3 exercises
1 circuit
10-20 reps
1 second per rep

(0:54)- Increases: Hip Mobility, Joint Proprioception, Balance
(1:18)- Routine Sets & Reps
(1:42)- Hurdle Walk
(3:36)- Lateral Walk
(4:59)- Forward Walk
(5:23)- Backward Walk
(5:43)- Sideways Shuffle
(6:32)- Forward Monster Walk
(7:00)- Backward Monster Walk
(7:17)- Single-Leg Squat
(8:11)- Side Single-Leg Squat
(9:10)- Bosu Ball Single-Leg Squat

This routine is designed to give anyone a great workout for the GYM.

This Routine Requires:

1. Plyo Box
2. Bosu Ball
3. Theraband
4. Hurdle

List of Exercises:

• 1 circuit
• 10-20 reps
• 1 second per rep

1. Hurdle Walk
2. Lateral Walk
3. Forward Walk
4. Backward Walk
5. Sideways Shuffle
6. Forward Monster Walk
7. Backward Monster Walk
8. Single-Leg Squat
9. Side Single-Leg Squat
10. Bosu Ball Single-Leg Squat

NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.

• Rest as needed
• You can change the order of the exercises

Remember, when doing this routine, workout at your OWN intensity.

• This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

• This routine can be done 1-2 times a week.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for