Question of the Week: I hurt my knee so how can I workout my upper body?

hurt-knee-still-need-to-workoutQuestion: Coach Brad,
I hurt my knee and am doing knisiology therapy tomorrow.

I need a workout/exercise replacement for those portion of the workout exercises that require a Run or a High Impact on my knee.

Answer: Good question. Check out these workouts that work around your knee injury.

WORKOUT #1
Pull up pyramid
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1

use a resistance band or jumping pull-ups if you cannot do regular pull-ups. Rest as needed and time the whole workout so you can have a time to beat next week.

WORKOUT #2
for time but use good form with pushups all the way to the deck.
5 pushups
5 situps
10 pushups
10 situps
15 pushups
15 situps
20 pushups
20 situps

If that is too easy then add a set of 25, 30, 35 or more. Add a weighted vest if you like.

WORKOUT #3
For time
5 sand bag press over head (20 lb bag)
5 thai plank on bag
5 pushups on sand bag
5 bar dips
10 sandbag press over head
10 thai plank on bag
10 pushups on sand bag
10 bar dips
15 sandbag press over head
15 thai plank on bag
15 pushups on sand bag
15 bar dips

if you cannot do bar dips then switch to bench dips
If this is not hard enough for you then add a weight vest or add sets of 20, 25, 30 etc.
Thai plank video here: If you cannot move knee that is hurt then just do thai plank on uninjured side.

How to make a sand bag DIY

Check out SKLZ Super Sand Bags @ Amazon.com

WORKOUT #4
for time
5 Knees to chest (hanging from bar)
5 dive bomber pushups
5 star planks
10 Knees to chest
10 dive bomber pushups
10 star planks
15 Knees to chest
15 dive bomber pushups
15 star planks

if you cannot do knee to chest hanging from bar then lay on back and bring knee to chest and then both legs back to 6 inches high.
* Video for dive bomber pushups here:

WORKOUT #5
for time
5 Kettlebell swings with 30 lb sand bag
5 bar dips
5 pull ups
10 Kettlebell swings with 30 lb sandbag
10 bar dips
10 pull ups
15 kb swings
15 bar dips
15 pull ups
10 kb swings
10 pull ups
5 kb swings
5 pull ups

if you cannot do all pull ups then use a band or do australian or jumping pull-ups. If you cannot do all bar dips then use a band or do bench dips. You can do deadhang pull-ups or kipping pull-ups. If workout is too easy for you then add a weighted vest.

How to do Australian pull ups

Check out the CFF Wall/Ceiling Mounted Pull Up Bar @ Amazon.com

WORKOUT #6
5 rounds for time
10 sand bag press over head (30 lbs)
10 four count flutter kicks
10 wide pushups
10 reverse crunch situps

Although this workout is for time (to reduce your resting time) do all reps with strict form.

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