This program excludes lunging, as you have indicated restrictions here. It is important to move within pain free range, if you experience any pain or discomfort please limit the range, check your form or stop immediately.
With your knees, it is important to ensure that the knee is tracking over the toes when squatting or lunging. Have a look at the positioning of the foot, there are three points of the foot: big toe / little toe / heel – there should be equal pressure through all three points. Then imagine there is a tissue underneath your foot and you are trying to pick it up off the floor, this will lift you through the arch and create a more stable base to support the knees.
The key to results and building strength is through your breathing and engaging your abdominals effectively. Here are my tips on breathing:
- Place your hands onto the sides of your ribcage
- Inhale – Breathe back and up into your ribcage – your ribcage should expand wider
- Exhale – Draw the ribcage back together and deepen down through the abdominals
This type of breathing means you breathe up and down rather than the belly going in and out.
Make sure you listen to your body, if you need a rest day – take one. Or do a stretching workout – your body will thank you for it!