No More Knee Pain Program


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No More Knee Pain Program


No More Knee Pain Follow this program for 6 weeks, 2-3 x a weekAdditionally, do the Monster Walks, Lateral Walks and Banded Hip Thrusters as a warm up/ warm-in to any activity like running, hiking, martial arts or sports.Excuse a single set, SLOW and controlled, 12-20 reps, depending the difficulty of the band.  2-3x a week, 6 weeks:  2 Sets of Monster Walks

  • 10 forward
  • 10 backward
  • rest, repeat

2 Sets of Lateral Walks Over Knees

  • 12 left
  • 12 right
  •  rest, repeat

2 Sets of Lateral Walks Ankles (use lighter band)

  • 10 left
  • 10 right
  • rest, repeat

1 set Seated Band Abductions

  • 10 seated upright
  • 10 leaning forwards
  • 10 leaning back

2 sets of Banded Hip Thrusters

  • 15-20 reps with constant band tension
  • Bonus: 15 hip thrusters with abductor

AFTER 2 weeks of the above add – 2x a week as a workout w/ the above as a warm up 3 sets 12-20 Single Leg Hip Thrusters3 sets 12-20 Banded Squats3 sets 8-12 Single Leg Dead Lifts 3 sets 8-12 Bulgarian Split Squat 

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