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The Knee-Saver Workout

Protect your knees with this full-body injury-prevention workout.




Joe says: Do this workout 3-5 times a week before and during ski/snowboarding season.

Standing Side Leg Raise*
Sets: 1-2
Reps: 20-30

45-Degree Leg Kickbacks**
Sets: 1-2
Reps: 20-30

Glute Squat***
Sets: 1-2
Reps: 20-30

Box Jumps (10-20 inches high; increase the height as you tolerate)
: 1-2
Reps: 20-30

Speed Skaters
Sets: 1-2
Reps: 20-30

Lateral Stepups
Reps: 20-30 (each side)

Calf Raises
Sets: 1-2
Reps: 20-30

* Standing in good position, keep your pelvis level and raise your leg out to the side about 10-12 inches.
**Move your leg back and out at a 45-degree angle about 10-12 inches.
***Point hips back as far as possible and reach out in front as far as possible with your arms.  You should feel most of the pressure on your heels when doing this. Your thighs should be parallel to the ground.

The Gold Medalist Workout >>>




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