Basic v2 - progressive knee stability

This beginner and knee friendly program will take you from «Oh wow, I sort of trust my knees again» to a comfy "Yes, I can lift shit!".
This is step two of three. If your knees are fucked, you should start with basic v1. 

This program is a followup to the program "Basic v1 - Initial knee stability" that was intended to take your knees from «oh shit’ I can’t get up those stairs» to «Oh wow, I can train normally again» 

If this helped you, look out for Basic v3. (Coming soon)

PS: Not a doctor, don't DM me if you go too hard. Take care, play safe.

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Week 1

Week 2

Walk

Reverse Walk

Prowler Push

Goblet Squat

Single Leg Deadlift

Spanish Squat  Isometric (Band Behind Knees, Sit Back)

Pallof Press

Side Plank

Chin-Up (Bodyweight)

Hamstring Curl

Deadlift (Barbell)

Hip Abduction (Band)

Hip Adduction (Band)

Glute Bridge (Bodyweight)

Farmer's Walk (Weighted)

Plank

Poliquin Step Up

Back Extension

Bulgarian Split Squat (Dumbbell)

Lateral Lunge

Dip (Bodyweight)

Pull-Up (Bodyweight)

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