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Disclaimer:
I am just a man who loves to workout and has worked out for years. I am just merely sharing my workout routines for ideas. Workout at your own risk.

Warm up:
1. 5-20 minutes cardio, get the blood flowing, loosen up the hinges.
2. Stretch, stretch the hamstrings, quads, back, calves, glutes, everything.

Workout:
(Equip your belt)
1. Leg press. 3-4 sets, max out reps in each set. Max out all angles, try doing 1 or more set(s) of 21’s. 1 set of single leg.
2. Leg extensions. 3-4 sets, max out reps in each set. Max out all angles, toes pointing out and in. Try 1 set of 21s, and one set of single leg extensions. LUNGES AND SPRINTS INBETWEEN EACH SET.
3. Hamstring curl. 3-4 sets, max out reps in each set. Max out all angles, knees apart/ knees touching. Try sets of single leg hamstring curls.
4. Dumbbell squats. 3 sets, max out reps in each set.
5. Make sure to use a foam roller and roll out your legs this helps prevent injury. Stretch and eat a large meal and rest! Protein shake and sweet potato is very good at this point!
Thanks a lot for watching! Strengthening all the muscles in your legs and glutes definitely helps to prevent most knee injuries in sports and everyday life, so it’s a good thing! See you next time!

-inspired by: Rick, instagram: @ricanrhino
-filmed by: Travis, instagram: @onlyonetl