Rebuild Your Knees
Corrective exercise for the knee.
- 3 gym sessions a week
- 45 to 60 min
- 2 bike rides
- 24 exercises
Every exercise on videoQuad activation and squat pattern
- Quad Set3 × 6, 8 s holds
- Straight-Leg Raise3 × 10
- Box Squat to Bench3 × 10
Three phases
Each ends with a short checkpoint. Pass it and the next phase opens.
Rebuild
Activate the muscles around the knee and practise a clean squat pattern, with almost no load through the joint.
Reinforce
The first real load through the knee, under an effort cap, with the back of the legs trained just as hard.
Rise
Single-leg strength and balance, building to heavier loaded work. No running or jumping.
Three gym sessions and two bike rides a week
Tap a day.
Mon
Quad activation and squat pattern
6 exercises · 45 to 60 min
- Quad Set3 × 6, 8 s holds
- Straight-Leg Raise3 × 10
- Box Squat to Bench3 × 10
3 more, with videos and tips, in the app
Pro tip · Quad Set
Spend real effort here. Until you can make the muscle just above the inside of your knee jump on command, that's your homework before anything else moves up.
$39.99 a month or $399 a year
Every program included. Cancel from your account.