Basic v1 - Initial knee stability

This beginner and knee friendly program is intended to take your knees from «oh shit’ I can’t get up those stairs» to «Oh wow, I can train normally again» 

(Bonus: added some very basic upper body)

If this helped you, look out for Basic v2. (Coming soon)

default

Week 1

Week 2

Walk

Reverse Walk

Spanish Squat  Isometric (Band Behind Knees, Sit Back)

Step-Up (Weighted)

Glute Bridge (Bodyweight)

Pallof Press

Side Plank

Chin-Up (Bodyweight)

Hamstring Curl

Hip Abduction (Band)

Hip Adduction (Lift Lower Leg)

Single Leg Deadlift

Plank

Arnold Press

Poliquin Step Up

Back Extension

Russian Twist (Dumbbell)

Dip (Bodyweight)

Pull-Up (Bodyweight)

1 reviews for Basic v1 - Initial knee stability