Free guide
The Kneehab Foundations Guide
This is where I start every knee, including my own. Three sessions a week, a resistance band and your living room, and the exercises that wake up the muscles around the knee: tibialis, calves, VMO, hamstrings, glutes, hips. Every exercise has sets, reps and a video of me doing it. Drop your email below and I'll send it straight over.
The guide lands in your inbox in about a minute. You'll also get my weekly knee-training email, and you can unsubscribe anytime.
3 days a week
Bands + bodyweight · At home
What's Inside
- ✓ Three sessions a week, written out. Day 1 is quads and stability, Day 2 is hamstrings and the posterior chain, Day 3 is hips. Each one lists the exercise, the sets and reps, and a video of me doing it.
- ✓ The exercises that protect a knee. Banded TKEs, Spanish squat holds and pulses, tibialis raises, Poliquin step ups, wall-assisted sissy squats, hamstring slides and curls, KOT wall sits, banded side steps, fire hydrants, adductor and hip flexor holds.
- ✓ An 8-week plan and one rule. Weeks 1 to 4 for clean movement and less pain, weeks 5 to 8 to add reps and range. Pain stays at 3 out of 10 or less, during and the morning after.
- ✓ A short equipment list. A small band, a large band and a door anchor. A slant board and sliders help but a towel on a smooth floor does the job.
From People Who've Done the Programs
★★★★★
"Within 30 days of doing these exercises I felt no more pain! I haven't worked out in about 6 months currently and STILL no pain! The program really works and I learned so much!"
★★★★★
"Went through a 40% meniscus removal in May 25. Found your program in late June 25. Diligently following your recommendations to this day. My knee feels very strong."
Who's Behind It
I'm Connor. I've torn the ACL in my right knee four times, I'm currently training without one, and this guide is the first phase of the system I built to get my own knee strong again. If you do nothing else for your knees, do this.