DX•ƒ Training Downloads & Exercises
Outside Knee Press
Place palms on outside of knees with knees wide apart. Press knees together while resisting with leg muscles. Reverse direction of movement, allowing knees to spread apart. Maintain pressure while opening and closing knees.
Each rep should take 2-5 seconds.
Perform 10 reps.
Inside Knee Press
Place palms inside knees starting with knees close together. With arms straight, press knees apart, then bring knees together maintaining constant pressure.
Each rep should take 2-5 seconds.
Perform 10 reps.
Sitting Ab Bend Down
Place hands on knees, contract abdominal muscles to pull torso gradually toward knees. Resist with arms. Reverse direction of movement while maintaining constant pressure.
Each rep should take 2-5 seconds.
Perform 10-20 reps.
Back/Lat Rows
Place hands on front of knees (kneecaps), maintain constant pressure while performing rowing motion. Back should be bowed at the beginning, then arched at the midpoint of the exercise. Concentrate on maintaining pressure on the kneecaps.
Each rep should take 2-5 seconds.
Perform 10-20 reps.