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I gave this to a client today (without weights) and then decided to try it myself:
walking lunges w/30lbs. dumbells -- 12
box squats w/30lbs. dumbells -- 20
step ups on short box 1:00
20:00
I made 8 reps of the circuit.
Doing lunges with weights really hammers home the idea of having stability in the knee. You need to get the pattern as correct as possible with body weight first but them switch to weighted lunges to hammer out issues with form. What happens is the weight really forces you to push off the front leg and make that front knee stable. Try it out.
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