Full Injury Prevention Workout To: Develop Knee Strength, Speed, and Explosiveness

[@mbayecherif5386]

Probably one of the best coach online Thanks for Your video i see this from France 🇫🇷

[@adonisharrison4]

This just made my day🙏🏾Thankyou!

[@JesusChristEstLaSeuleVerite]

Réel il est trop chaud, tu fais quoi comme sport?

[@mbayecherif5386]

@@JesusChristEstLaSeuleVerite Football américain 💪🏿

[@nathandam3005]

0:53 - ballerinas 2x20 1:50 - lateral walks 2x4 3:16 - iso hols 2x6(4 sec hold) 4:45 - single leg explosive squats 2x7 5:33 - time under tension Bulgarian split squats 2x4 (4sec holds) 6:39 - plate over head 1x4 (when weight is back where it started is one rep) 8:51 - end range hip pulls 1x4 10:06 lower height, easier variation 11:11 - strip poles 1x7 12:16 - leg overs 1x7 If you ever get to see this, I'm super grateful for this routine as I'm a freshman in high school and I started playing badminton. About a third through the season I started developing many minor leg injuries and I realized that since I wasn't very active, my legs were under developed. I've been doing these for a week now and my leg is slowly getting better, but I still have a question: Since badminton is a much nicher sport compared to others, and other sports are mainly forward backward, will these be just as effective for explosive side to side movements? or should I find more exercises to incorporate into this workout?

[@juangodoybarrientos2151]

-ballerinas 2x20 -lateral walks 2x4 -iso hols 2x6(4 sec hold) -single legs squats 2x7 -time under tension squats 2x4 (4sec holds) -plate over head 1x4 (1leg) -end range hip pulls 1x4 -strip poles 1x7 -leg overs 1x7

[@bobbysmith5004]

1:15 Ballerinas (2x20) 2:55 Lateral Walks (2x4) 5:15 Single Leg Squats (2x7) 7:00 Plate Over Head (1x4) 11:50 Stripper Poles (2x7) 12:20 KB Leg Overs (1x7)

[@jovaneliasnadal9129]

Bro made a different list 💀

[@JonHoba-n5p]

@@jovaneliasnadal9129what you mean nigga

[@itznasti3246]

Tore my ACL about 9 months ago and I was looking for a video just like this. Thank you very much for this video . Your calm way of explaining is just what i need .I ll be hitting the gym and i will come back with update

[@adonisharrison4]

So glad I can help. DM me on Instagram, I’ll send over some stuff that’ll help you reconstruct your knee!

[@arshyaghasemi6672]

This guy is honestly the best trainer out there. When he said please like and subscribe, for the first time ever, I actually liked and subscribed right away 😂

[@pitatupou]

best coaches out here FR. have learnt so much from you and have successfully rehabbed my knee and patella tendonitis from your stuff! Thanks man.

[@mountainbikingfortherestofus]

Thank you for putting this together. I have been trying to avoid knee surgery for a blown out acl and meniscus doing various leg strengthening exercises with mixed results. I will give these a go starting tomorrow!

[@luisventura8753]

just found it. video looks great. just returned to play after 1yr out with acl reconstruction. will try it. Need to continue make knee stronger. Thank you

[@AllajahArmogast-j4j]

Bro , I really appreciate your content on your channel , very helpful on my training progress. ..your the Best👊

[@Trelmix96]

Thank you coach!! I’m seven years post-op but I still need this help, great video

[@JonHoba-n5p]

Thanks so much man best injury prevention workout ever seen

[@adonisharrison4]

Very welcome! Glad I could help

[@iullynegrea5921]

This is some amazing work, I had ACL surgery a little over 9 months ago and I really needed something to build more of that foundation and prepare me for team training. Thank you for your work!

[@adonisharrison4]

Very welcome! I appreciate you. So glad I can help🙏🏾

[@CharlZard19]

THIS IS EXACTLY WHAT I LOOKIN FOR!!! THANKS FAM🤘🏾🤘🏾

[@drugo6577]

Such an underrated video and aspect to perfomance/gym. I cannot tell you how much this is going to help me as I recover from my second knee dislocation playing competitive football. Thanks Adonis

[@waltergavilanes2288]

Thank you sir awesome work out I use it for my twin daughters they play soccer and they love it.

[@louisdouvillebeaudoin4035]

Really appreciate all of this free content these workouts have been so good

[@adonisharrison4]

Much love brother. I appreciate that. Glad they’re helping!

[@jameshans2x]

Man facts!

[@barsontukolba2721]

Hello brother am Barson from Ghana

[@soxysoks]

I do this before every single workout!!!! Amazing stuff

[@adonisharrison4]

Love to hear it! Thank you!

[@tomhinds4380]

Most underrated guy on YT

[@samihagi205]

Thank you so much for free content. I’am I soccer player and struggled with a lot of injuries and this helped me. Love from Sweden.

[@adonisharrison4]

Much love! Glad it helps you. Keep working💪🏾

[@burdygoureige6619]

Bro, i 'm going to test your program. Thanks. From France

[@squidadmiring5398]

Never tore my acl but I’m NOT planning on it so I’ll be doing this lol

[@lancebonus9746]

I really appreciate you bro, had aclr last year march and this is really helpful stuff.

[@RogerSmith83]

I have been following your IG account for years. I appreciate you!!

[@kevinordonez2174]

The best coach in the world

[@snarbywrx]

Awesome workout.

[@adonisharrison4]

Thankyou 🤝🏾

[@דניאלקלר-נ9ט]

You help me a lot with my ankles but you please can do a workout for strength knees because I really need it

[@AnnaWhittekiend]

I tore my acl 8 months ago, had my surgery 5 months ago, and i have been trying to find a good workout to get ready for basketball season, and prevent me tearing my other knee.

[@freeatlast1810]

So good. Thanks for sharing

[@jaredgilbey3598]

Insane free content. Thanks man

[@adonisharrison4]

Very welcome brother

[@SohailAhmad-ie8ll]

Sir did this today very chalenging special this workout programe demands more stability

[@Supr-Humn]

Great exercises and explanations.

[@FaithTV53]

Hello coach, can you make another full plyo workout but without weight because including me some people probably don’t have access to even light weights.

[@100tmitri2]

absolutely amazing man

[@keylinhodge7999]

Nahhh you a real I thought I was finna have to pay when I clicked the link

[@samuelfrancis5574]

Thanks for this tip

[@100tmitri2]

earned himself a sub amazing

[@mariiiaestevez]

you are amazing😊

[@bilben7799]

Hello, I'm from France. I really appreciate your training and explanations

[@adonisharrison4]

Hi! So glad I can help. Love🙏🏾

[@SohailAhmad-ie8ll]

I badly need strong ankles and knees i will do from today this work out

[@lumisylejmani705]

Dear adonis, can you do a stability and balance video? For soccerplayer

[@AurijfSndifrn]

He just made them

[@katie9531]

This is awesome thank you!

[@adonisharrison4]

You're very welcome!

[@TheRealBrayoTv]

Great stuff!!!!

[@whitebj21906]

Thank you!

[@Japanadianboy]

very nice

[@jhosuaphilippalaruan3175]

Thank you so much!!

[@adonisharrison4]

Very welcome!

[@dingerero]

Hi coach! Can you make some workout day before the game?

[@ok_1910]

Keep up the good work❤

[@LifeOfAbundance214]

TYSM!

[@nolomazibuko5534]

I have a question for a tall person how should he do the single leg squat?

[@lukazivcic6249]

is it good to do these exercises every day before training and as a kind of activation?

[@kirubelendalkachew-m7b]

great

[@adonisharrison4]

🙏🏾

[@edwardreyes9875]

can I use this for a rest day

[@grazielalobato2008]

Should I warm up before starting this?

[@itaybenaya1101]

Hey man on the last exercise my leg just couldn't move up because my hips are weak, is there a way to gradually improve to the level that you did cause i wasn't able to complete a single rep? anyway great workout thanks a lot man!

[@HffFj-z5x]

What stretches should you do after?

[@hunchog2403]

Brother when to train your lower body session before or after team training

[@mazenmahmoud2535]

After to put full effort in training

[@joelramirez1220]

What if an athlete is out of season, can this be done more than 2-3 times a week? Say 4 times a week.

[@DwLifeGoesOn]

Should I do this after my basketball games?

[@IscreenRepairs]

🔥🔥🔥🔥

[@rorymurphy1859]

Any similar type of exercises for hamstrings?

[@mlkchannel5890]

Nordics are great!

[@aghaleb4913]

Hamstring and adductor?

[@LavErug]

Is that also for active recovery

[@adonisharrison4]

Yes!

[@astrolg4402]

In season it most likely will lead to overuse injury

[@wehbe.]

is this considered as plyometrics ? i train plyos 3x a week so doing these twice a week means im doing plyometrics 5 times a week or its not the same

[@mlkchannel5890]

Nah it's not the same

[@tboneduh7842]

Is this a good off season workout for football

[@adonisharrison4]

Definitely

[@nicog7514]

The code didn’t work

[@ranveer8478]

is this okay to do everyday

[@SohailAhmad-ie8ll]

I made reel on this work try to copy

[@HffFj-z5x]

How long should my pauses be

[@HffFj-z5x]

Anyone has the answer?

[@BilboB]

Great workout. but i refuse to do the stripper pole exercise 😂

[@adonisharrison4]

😂😂😂imma change the name

[@f.kayani5651]

does this can be done for football

[@adonisharrison4]

For EVERY sport

[@nwokikegabriel9477]

You are God sent I sent you a message on Instagram tho would appreciate a reply. Thank you