ATG reverse step ups with bands for VMO & knee health | ROPK exercises

In this video we go over the best indoor alternative to reverse sled dragging. Great for building healthy strong knees by targeting the VMO.

Band TKE (terminal knee extensions) are a classic knee rehab exercise. I have been combining them with the reverse step ups which offers 2 ways of loading the knee and VMO. I personally like them better that way.
Depending on your goals, you can program the reverse step ups as part of a circuit or go for maximum burn with back to back sets or even rest pause sets. This removes counting reps and focusing on weight, and rather developing the intern connection to the muscle.

At the end of the video, Thierry combines a Hindu squat (KOT squat on the toes) with Indian clubs swinging. This particular exercises challenges balance, coordination, timing and shoulder range of motion. Link to the full tutorial:    • Indian clubs 102 Lesson 20/20: Heart ...  

GO TO: https://heroicsport.com/product-categ... and check out the whole selection of clubs we have!


☛DISCOUNT CODE FOR 10% OFF YOUR SET OF ADJUSTABLE INDIAN CLUBS PAHLAVANDLE™: gen9

To learn step by step how to swing Indian clubs,
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☛DISCOUNT CODE FOR 20% OFF TRAINING VIDEOS: swing101

WHY YOU SHOULD SWING INDIAN CLUBS
Watch this:    • Why use Indian clubs? Physical & ment...  

〄 PHYSICAL ASPECTS
Gently mobilizes the shoulders, elbows and wrists and improve range of motion
Strengthens the shoulder girdle and grip ( muscles and connective tissues) in its full range of motion
Consists of compound movements in multiple planes
Provides low impact cardiovascular exercise
Assists recovery from intense training
Improves the 3 pillars of physical literacy (body control , locomotion and object control)
〄 MENTAL ASPECTS
It is fun and you forget you are training.
The rhythmic and repetitive patterns are highly meditative and calm the nervous system, like meditation.
Cross crawl exercises and other challenging moves improve learning capacity and stimulate neurogenesis, the creation of new brain cells.

❂ HEROIC SPORT | AN ANCIENT SPORT
We have created the Pahlavandle ™ and the Pahlavandle™XL to make it affordable for everyone to discover the benefits of swinging clubs.
Our clubs are easily adjustable, which is a modern twist on the ancient traditional Indian clubs used to train Tamil and Persian warriors.
Indian clubs were used in Europe and USA for remedial gymnastics in the 18th and 19th century, by pioneers of physiotherapy.

❂ READY TO LEARN MORE?
We run instructor certifications (online and live), team building events and offer video downloads on our website at https://heroicsport.com/indian-clubs-...
All our educational material has been tested and structured since 2010, in a way that is easy for anyone to learn from home.

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Best regards from Thierry & Ron