4-Week Knee Stability & Patellar Tendon Rehab

**4-Week Knee Stability & Patellar Tendon Rehab** is a comprehensive program designed to enhance knee stability and promote recovery of the patellar tendon over the course of four weeks. With a commitment of just 16 days, you'll engage in a variety of targeted exercises that focus on strength, balance, and flexibility, including cycling, single-leg movements, and core stability drills. Each session is structured to progressively challenge your muscles while ensuring proper form and technique. Get ready to build a stronger foundation for your knees and return to your favorite activities with confidence!

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Week 1

Week 2

Week 3

Week 4

Cycling

Single Leg Heel Tap

Step-Up (Weighted)

Single Leg Calf Raise (Bodyweight)

Single Leg Extension

Side Plank

Seated Chest Press

Seated Row (Cable)

Lat Pulldown

Pallof Press

Dead Bug

Single Leg Romanian Deadlift

Hip Thrust (Barbell)

Wall Sit

Standing Calf Raise

Goblet Squat

Single Leg Press

Bench Press (Dumbbell)

Farmer's Walk (Weighted)

Face Pull

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