Prescription — 3–5 min (prep) / longer for conditioning
Day — Tue / Sat prep + Sunday — Mobility, Core & Neck
What & why
The #1 Knees Over Toes knee builder. Backward dragging floods the knee with blood, builds the VMO, and is almost impossible to overdo — pure recovery-positive knee work. No sled? A backward incline-treadmill walk is the standard substitute.
Cues
Walk backward pulling the sled (or stride backward up an incline treadmill) with a slight knee bend, staying tall. Short, punchy steps for the knees; longer strides for glutes.
Programming
3–5 min to start every leg day; longer easy sessions on Sunday for conditioning. Low intensity, frequent.
How to progress
Add load/incline, time, or speed — but keep it joint-friendly. → Knee Ability (Knees Over Toes)