The concept of joint-by-joint training that Mike Boyle and Gray Cook introduced a few years back is a great systematic way to prepare the body for movement. It is an approach that simplifies the function of the body by dividing the body in 5 (6) different stations.
Here is the general idea and the main attribute of each station based on the joint by joint concept:
1. Ankle/foot: Mobility
2. Knee: Stability
3. Hip: Mobility
4. Lumbar spine: Stability
5. Thoracic spine: Mobility
This is a demonstration of a basic dynamic warm up sequence based on five station -concept.
Each station has its role that supports the neighbor above or below. If the neighbor does not do its job, the outcome is either a poor movement performance or even an injury. A great example is the station 2, the knee, which is totally dependent on the function of the ankle and the hip.
So, let's not always blame the knee for being weak or sore as the source of the problem could be one or all of the neighbors.
PS:"The body is a unit, though it is made up of many parts; and though all its parts are many, they form one body. (1 Cor 12:12)