The Prehab Guys – The KNEE [P]REHAB PROGRAM

Knee injuries affect thousands of individuals each year, let’s make sure you’re not one of them!

This program is designed to improve your lower extremity mobility, stability and strength while also improving the strength of your core and other accessory muscles that are crucial to lower extremity health and injury prevention.

The Prehab Guys – The KNEE [P]REHAB PROGRAM

• Lack of access to quality in-person care or knowledge

• Lack of time in your schedule or lifestyle for in-person services

• Lack of financial resources or insurance benefits

• Not in control of your health outcome – having to wait on tedious appointments or services

• Over-prescribed medication and reliance on ineffective medical interventions

• Tedious, insufficient results & not knowing what doesn’t work

Program Schedule

Week 1

In week 1, you will focus on diving into foundational mobility and stability. You’ll also learn the importance of exposing commonly injured tissues to challenging exercises, let’s get started.

Week 2

In week 2, you will further progress mobility while beginning to challenge stability and strength in different planes of motion. We guarantee you’ll be feeling the burn in no time.

Week 3

This week you will really begin to push your single leg stability which is crucial to improving your neuromuscular control for injury prevention. You’ll also learn how to address your knees diving in with certain motion, is this bad? Let’s find out!

Week 4

Let’s continue this knee health momentum with some solid core work and squat work in different planes of motion!

Week 5

In week 5, let’s really work on that glute strength! The knee joint is found between two mobile joints, the ankle and the hip, making it important to improve strength through both of these joints to better support the knee! Let us teach you how to properly perform banded glute exercises. Are you ready?

Week 6

Time to focus on single leg control and stability as this is crucial for knee injury prevention. You’re gonna love this week, trust us.

Week 7

You know all those core exercises you have been doing such a great job with? Let’s get after it even more! This week, let’s further strengthen your core and get after that single leg stability.

Week 8

Let’s really dive into some single leg work to better improve your core control and single leg control in different planes of motion! Time to feel the burn!

Week 9

Let’s further build on all this strength you have gained! With focus on core strength, hip strength, knee strength, ankle strength and shoulder strength (yes, we said shoulder strength) you will be working it all! Why settle for just a strong knee when you can have a strong body?! Are you ready? Let’s do it!

Week 10

Feeling resilient? Good, you’ve come a long way, let’s keep after it! Let’s continue to build on that foundational strength with more complex movements, adding it all together. You’ve put in the work, let’s make it relevant to YOU!

Week 11

Let’s continue to challenge your resilience by progressing you in different planes, with different bases of support, and with different speeds and tempos. You’ve come a long way, let’s finish this thing strong.

Week 12

Week 12! You’ve made it and let us just say that you are looking strong and ready to take on whatever life throws at your knee. More importantly, you’ve learned how to take control of your knee and health along the way. For you last week, you’ll focus on challenging your single leg stability, core stability and strength through different planes and tempos. Let’s not let up now!