Sled - 10 minutes (alternate backwards and forwards) targeting hamstrings and quads.
Single-leg leg presses (bodybuilding style) - feel the movement, don't go through the motions: 5 x 20
Single leg RDLs (light) - 3 x 10 each
KB swings - 3 x 15
Banded TKE's (heel touch with foam pad in video) 3 x 10
1. Isolates the quads
2. Can alleviate issues with knee pain
3. Can be used for injury rehab
[youtube=https://www.youtube.com/watch?v=myILlaGxIE8]
Ways to utilize this movement via Mark Watts:
1.Volume
2.Frequency
3.Time-Under-Tension (length of static contraction)
4.Band Tension
5.Height of Box
6.Any combination of two or more of these elements
Below is Dave explaining how to do them:
"To do a TKE you need a light or average Jump Stretch Band (www.elitefts.com or www.jumpstretch.com.) Other bands may work as well. Choke it around a power rack post or any other stable object at knee height. Wrap the other end of the band around your knee. Walk back so the back is pulling at the back of your knee. With your heel on the floor, bend and flex your knee.
When you flex make sure to contract your quad as tight as you can for a one or two count. You'll want to do 15-20 reps for a couple sets of each leg. This is also a great warm-up if your knees tend to bother you. With all rehab work, if you're seeing a doctor or therapist you'll need to run this by him first to make sure you won't screw yourself up more.
Yeah, I know this is a stupid movement. I also hate this kinda crap. I was born to go heavy and stuff like this kills me to do. But you know what? We still need to do it.
Training Mistakes:
Letting your heel come off the ground.
Not stepping back to tighten the band.
Rushing the movement. Keep the movement slow and controlled with a tight contraction at the finish position.
Not doing them at all!"