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.
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.
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.
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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: five programs in one app, with a video demo on every exercise.
SEE THE SYSTEM