ABS

You want to push out on your belt. I don’t know where people get ‘sucking in,’ you know, sucking your stomach in is retarded. You have to push out on your belt. The more pressure you have on the abdominals, the less pressure on the spinal cord. I was in a thesis back in the early ’80s that proved that with a wire – one to my stomach and one to my thoracic area. And we proved what a weightlifting belt does. Everyone theorized what it did, but no one knew.” – Louie Simmons

Sharks Daily Maintenance

Louie Simmons Demonstrating Seated Band Leg Curls (100 reps per day, forever. do same thing with single leg also, and do extra reps with weaker leg until both are same. break up into sets based on difficulty of band).

and/or…

Lying Ankle Weight Hamstring Curls Demonstration (work up to 1×200 reps per day, forever. Eventually, males used 20# ankle weights and ladies use 10 or 20# (that’s each leg, not combined))

Patella Pain

Katy Bowman’s 5 Tips for Saving Knees

Kelly Starrett Treating Patella/Knee Pain Video 1

Kelly Starrett Treating Patella/Knee Pain Video 2 

Kelly Starrett on Why Athletes Don’t Wear Flip Flops

Louie Simmons Demonstrating Seated Band Leg Curls (100 reps per day, forever. do same thing with single leg also, and do extra reps with weaker leg until both are same. break up into sets based on difficulty of band).

and/or…

Lying Ankle Weight Hamstring Curls Demonstration (work up to 1×200 reps per day, forever. Eventually, males used 20# ankle weights and ladies use 10 or 20# (that’s each leg, not combined))

Tight Hamstring

Katy Bowman’s guide to hamstrings

Kelly Starrett Treatment Video 1

Kelly Starrett Treatment Video 2

Kelly Starrett Treatment Video 3

Kelly Starrett on Why Athletes Don’t Wear Flip Flops

Katy Bowman’s guide to footwear and foot health

Hanging

Daily Maintenance Year Round:

Louie Simmons Demonstrating Seated Band Leg Curls (100 reps per day, forever. do same thing with single leg also, and do extra reps with weaker leg until both are same. break up into sets based on difficulty of band).

and/or…

Lying Ankle Weight Hamstring Curls Demonstration (work up to 1×200 reps per day, forever. Eventually, males used 20# ankle weights and ladies use 10 or 20# (that’s each leg, not combined))

Knees

Anterior Medial Knee (ACL/MCL/Patella)

Kelly Starrett on coming back from ACL Surgery (or any surgery in general)

Kelly Starrett on foot/knee/hip position mechanics in gym versus on field (practice = performance)

Katy Bowman’s 5 Tips for Saving Knees

Kelly Starrett Treating Patella/Knee Pain Video 1

Kelly Starrett Treating Patella/Knee Pain Video 2 

Kelly Starrett on Why Athletes Don’t Wear Flip Flops

Louie Simmons Demonstrating Seated Band Leg Curls (100 reps per day, forever. do same thing with single leg also, and do extra reps with weaker leg until both are same. break up into sets based on difficulty of band).

and/or…

Lying Ankle Weight Hamstring Curls Demonstration (work up to 1×200 reps per day, forever. Eventually, males used 20# ankle weights and ladies use 10 or 20# (that’s each leg, not combined))

Ido Portal Squat Program

The 30/30 squat challenge by Ido Portal. 30 minutes of squatting for 30 straight days. If we lived in most places in the world, we’d squat for much more than 30 minutes each day, every day of our lives. So there is probably no reason this routine could not be continued indefinitely once the initial 30 days is complete.

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Knee pushaways 10-20 per side.

Hold knee out 10-30 seconds per side.

Sky reaches 10-30 reps per side.

Static sky reach 10-30 seconds per side.

Buddha prayers 10-30 reps per side. Palms together or fists knuckle-to-knuckle for greater range of motion (ROM).

Squat bows 10-30 reps. Various ROMs, eventually forehead to ground?

Static squat bows 10-30 seconds.

Shake it off….. done.