Mobility in Knees

Course
50 Lessons

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Do you want optimal mobility for martial arts?

Learn a safe, proven method to improve mobility in your knees.

Improve flexibility and range of motion through an effective sequence of exercises.

Improve movement patterns for better functioning in daily life and sport.

Build strength in your knees and legs for optimal performance in martial arts.

Your Instructor

Hi, I'm Sabrina Bliem, "The Karate Shrimp."

I'm a performance coach, YouTuber, and martial artist. I have a degree in Dietetics, and certification as a Sport & Exercise Nutrition Coach through Precision Nutrition. I am also a Certified Personal Trainer, Corrective Exercise Specialist, and Stretching & Flexibility Coach through NASM.

Course Curriculum

Introduction

Welcome to the Course

Preview

How to Improve Mobility

How to Implement These Exercises

STEP 1 - Inhibit

Adductor Complex

Biceps Femoris

Fibularis Complex (Peroneals)

Gastrocnemius & Soleus

Lateral Thigh

Piriformis

Quadriceps

TFL (Tensor Fascia Latae)

STEP 2 - Lengthen

Adductor Magnus - Static Standing Stretch

Adductors - Static Standing Stretch

Adductors - Static Seated Ball Stretch

Biceps Femoris - Static Standing Stretch

Biceps Femoris - Static Supine Stretch

Biceps Femoris - Self-NMS Stretch

Gastrocnemius - Static Stretch

Soleus - Static Stretch

Gastrocnemius & Soleus - Self-NMS Stretch

Quadriceps - Static Standing Stretch

Quadriceps - Static Side-Lying Stretch

Quadriceps - Self-NMS Prone Stretch

Hamstrings Complex - Static Supine Stretch

Hamstrings Complex - Self-NMS Stretch

Hip Flexors - Static Standing Stretch

Hip Flexors - Static Kneeling Stretch

Hip Flexors - Self-NMS Stretch

TFL - Static Standing Stretch

TFL - Static Kneeling Stretch

Piriformis - Static Supine Stretch

Piriformis - Static Supine Ball Stretch

STEP 3 - Activate

Adductors

Heel Walking - Anterior Tibialis

Anterior Tibialis

Posterior Tibialis

Medial Gastrocnemius

Medial Hamstrings Complex

Gluteus Maximus

Gluteus Medius

Wall Slides - Gluteus Medius

Quadruped Opposite Arm/Leg Raise

STEP 4 - Integrate

Lateral Tube Walking with Mini-Band around Knees

Lunge to Balance

Single-Leg Squat

Squat with Medicine Ball between Knees

Squat with Mini-Band around Knees

Supported Squat

Step-Up to Balance

Wall Jumps

Frequently Asked Questions

What equipment do I need for this course?

You will need a foam roller, a martial arts belt or yoga strap (or equivalent), a resistance band, a step platform or stool, and a balance ball. You will also need a mini-band (although your resistance band will work as well), and a medicine ball or equivalent. Light dumbbells are optional.

When does the course start and finish?

This course is a completely self-paced online course. You decide when you start and when you finish.

How long do I have access to the course?

You have access for the lifetime of the course.

What if I am unhappy with the course?

I would never want you to be unhappy! If you are unsatisfied with your purchase, contact me in the first 30 days and I will give you a full refund.

I'm ready to enroll