Joel Stevens Personal Training

Shoulder pain EP 1 - YTWs

Excellent movement for shoulder health and a good warm up before any pressing movements.

Banded my favourite set up, but you can do this movement prone on the floor or bench also.

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EP 9 - Fix ya knee pain

More Isometrics 🤌

These are great variations and deceptively challenging

Wall sit calf raise & ‘runners lunge hold’

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Bye bye

Fix ya knees EP 8 - Nordics

Not ya Vikings, although they probs had bulletproof knees 😂

Nordic hamstring curls and reverse Nordic curls

Nordic hammy curls probs greatest hammy exercise, resisting bodyweight on just the hamstrings

They are tough, add a band and or start with less range and build over time

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Fix ya knee pain EP 7 - plyometrics

Later stage into fixing knee pain, start adding Plyos when you can tolerate heavy/long isometrics and when your tempo movements are feeling good

Start low intensity and volume and build week to week if pain doesn’t increase after 💪

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Fix ya knee pain EP 6 - HAMSTRING MOBILITY

Strong and mobile hammys will take the pressure off your knees

Strengthen and lengthen

Gold standard RDL & Jefferson curl

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Fix ya knee pain EP 5 - Strengthen and lengthen

Mobility mobility mobility

Then more mobile you can be the less stress on the joints. Alongside good strength and stability of course

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Fix ya knee pain EP 4 - Ignore the pain and continue to train 😂

Joking, but there is an element of this… you’ve got knee pain? YOU have to crack on and do something about it they won’t fix themselves

Don’t complain, consistently smash your prehab/rehab, get a strong as possible, get as mobile as possible

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Fix ya knee pain EP 3 - Sled push and pull

Bread and butter 🧈 movements for knee pain. Great way to load the knees that’s not too intense and easily scalable and progressable (not a word but sounds good😂)

Load and blood flow is the only way to fix ya knees

Geeeet on the sled 🛷

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Split Jerk Tekkers work

I gym for a living 😂💪

Fix ya knee pain EP 2 - Motion is lotion 😂

1. Tempo squat
2. Single leg touch down squat
3. Swiss ball hammy curl

After isometrics we add movement, keep pain under 3/4 out of ten, a little bit of pain is alright

Often pain will reduce after a couple of sets or an isometric warm up, as the blood flow gets into the knee and surrounding muscles.

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