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396
Workout

Strength and Control: Knees in Motion

~21 min.
~252 kcal
⁉️ Comments

This workout is designed for those who want not just to "train their legs," but to teach their knees to work properly under load. The knee is one of the most vulnerable joints in the body, and its health depends directly on how well the surrounding muscles are developed: quadriceps, hamstrings, glutes, and lower leg stabilizers. Weak or imbalanced muscles lead to joint overload — especially during dynamic movements, jumps, and sharp changes of direction.

The workout format focuses on technique and mindful movement. You will progress from controlled squats to complex plyometric variations: pistol squats, front squats, jump lunges, and sprinter starts. Between heavy leg exercises, core stabilization and upper body movements are included — this allows for recovery without complete rest and makes the session more efficient.

  • Level: hard — a solid leg strength base and basic proficiency in squat and lunge technique are required
  • Focus: dynamic knee stabilization, explosive strength, control throughout all phases of movement
  • Recommendation: do not rush through plyometric exercises — movement quality matters more than speed

The workout is performed using FISIO functional loops. The loops provide support in challenging exercises such as pistol squats and front squats, allow precise load adjustment through the angle of inclination, and engage stabilizing muscles that often remain "dormant" when working with a barbell.

Warm up
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Embryo
1
Level: 1
10 sec.
Short extension
1
Level: 1
8
Cossack squat
1
Level: 1
10
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Main exercises
Squats
5
Level: 3
R1
20
Squats
5
Level: 3
R2
20
Squats
5
Level: 3
R3
20
Squats (wide feet position)
5
Level: 3
R1
15
Squats (wide feet position)
5
Level: 3
R2
15
Squats (wide feet position)
5
Level: 3
R3
15
Squats with external rotation
8
Level: 3
R1
12
Squats with external rotation
8
Level: 3
R2
12
Squats with external rotation
8
Level: 3
R3
12
Lunge with rotation
7
Level: 3
R1
5
Lunge with rotation
7
Level: 3
R2
5
Lunge with rotation
7
Level: 3
R3
5
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Lunge
4
Level: 3
R3
12
Back extension
7
Level: 4
R1
10
Back extension
7
Level: 4
R2
10
Back extension
7
Level: 4
R3
10
Front jump squats
10
Level: 4
R1
15
Front jump squats
10
Level: 4
R2
15
Front jump squats
10
Level: 4
R3
15
Backward lunge
6
Level: 4
R1
12
Backward lunge
6
Level: 4
R2
12
Backward lunge
6
Level: 4
R3
12
Side lunge leg in the hinge
9
Level: 4
R1
12
Side lunge leg in the hinge
9
Level: 4
R2
12
Side lunge leg in the hinge
9
Level: 4
R3
12
Reverse plank leg abduction
6
Level: 3
R1
12
Reverse plank leg abduction
6
Level: 3
R2
12
Reverse plank leg abduction
6
Level: 3
R3
12
Jump lunge
10
Level: 3
R1
6
Jump lunge
10
Level: 3
R2
6
Jump lunge
10
Level: 3
R3
6
Pistol
8
Level: 4
R1
10
Pistol
8
Level: 4
R2
10
Pistol
8
Level: 4
R3
10
Rotation with load
8
Level: 3
R1
10
Rotation with load
8
Level: 3
R2
10
Rotation with load
8
Level: 3
R3
10
Plank with rotation
8
Level: 4
R1
40 sec.
Plank with rotation
8
Level: 4
R2
40 sec.
Plank with rotation
8
Level: 4
R3
40 sec.
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Sprinter start
10
Level: 4
R1
10
Sprinter start
10
Level: 4
R2
10
Sprinter start
10
Level: 4
R3
10
Forward fold
1
Level: 5
R1
10 sec.
Forward fold
1
Level: 5
R2
10 sec.
Forward fold
1
Level: 5
R3
10 sec.
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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