Since my knees have been feeling much better I have added in some builders for them. It's about damn time that i can train legs effectively.


  • knee warm up
  1. stability ball step ups
  2. wall sits
  3. butt crunchers
  • unilateral leg press 4x20
  • single leg stiff DL 4x10
  • walking lunges 2x50
  • lying leg curl 4x10
  • Reverse hypers 4x20
  • gobblet squats 4x20