Free · No catch
The Free Kneehab Guides
Six guides pulled straight from the training I use on my own knee. Pick the one that matches where your knee is today.
Not sure which one? Start with what's bugging you.
- "I want a full routine I can do at home"
- "I already lift and my knees hold me back"
- "I want to sprint and play my sport again"
- "It hurts right below my kneecap"
- "My knee hurts right now"
- "I want my legs ready for ski season"
- "I want to run without my knees stopping me"
- "Stairs and downhill hikes are the problem"
Start here · Bands + bodyweight
THE FOUNDATIONS GUIDE
The first phase of the Strong Knees System, free. A full week of sessions that wake up the muscles protecting your knees: tibialis, calves, VMO, hamstrings, glutes. All you need is a resistance band and your living room.
Gym or home setup
THE STRENGTH GUIDE
From stable to strong. Strengthen the muscles that protect your knees, with the lifts the Strength program is built on.
Sprinting + sport
THE SPEED GUIDE
The sprint routine that works with a rebuilt knee. Two days a week and nine movements to get you running fast again.
Pain below the kneecap
THE PATELLAR TENDON FIX GUIDE
A 3-phase roadmap to kill jumper's knee, with the exact loading progression for pain right below the kneecap.
Flared-up knees
THE ISOMETRICS GUIDE
Eight holds to calm down knee pain at home. When your knee is flared up and most exercises hurt, this is where I would start.
Ski season · Start 8 weeks out
THE SKI GUIDE
The 3-day strength plan that gets your knees and legs ready for the first chairlift: squat strength, the burn, single-leg landings, and the small muscles skiing wakes up in December. Bands, bodyweight and a step.
Runners · Back to running
THE RUN GUIDE
The 3-day strength plan I would put you on before you build mileage: quads, posterior chain, hips, and the feet and calves every single day. Bands, bodyweight and a step.
Stairs + hiking
THE DOWNHILL KNEES GUIDE
The 30-minute routine that took a knee with no ACL up and down Kilimanjaro. Built for descents, downhill hikes, and stairs, with a swap for every movement.
Guides with a signup send one email with your PDF, then my weekly knee-training email. Unsubscribe anytime.
Want the whole progression?
Every guide here is one piece of the Strong Knees System, the training I use after four ACL tears. The System puts all of it in order: six programs in one app, Kneehab Ski included, with a video demo on every exercise.
SEE THE SYSTEM