Get the free 2-week knee reset — built from the research for lifters who train through anterior knee pain and want a structured plan, not random YouTube exercises.
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A structured, 6-week clinical protocol built on peer-reviewed research — designed specifically for athletes and lifters who train through knee pain and need a real plan to fix it.
Sets, reps, tempo, and load progressions for every session. No guesswork — just follow the plan.
Every exercise has a clickable video link. Watch the demo, then do the movement correctly.
Not just what to do — but the mechanism. You'll understand exactly why each exercise is in the protocol.
Track your pain levels and progress session by session. See yourself improving.
Every phase of the protocol is backed by peer-reviewed sports medicine research — not influencer advice.
Continue building after Week 6. Your protocol doesn't end when the 6 weeks are up.
The order matters. This is a clinical progression — not a random exercise list.
Isometric loading for immediate pain modulation. You don't have to stop training. You start with Spanish Squat ISO holds, banded TKE primer, and eccentric heel tap step-downs — building load tolerance without flaring the joint. Backed by Rio et al. (2015), the clinical gold standard for tendon pain management.
Controlled eccentric loading to build tendon stiffness and quad strength through range. The step-down progressions physical therapists use for patellar tendinopathy — the Toe Tap Forward Step-Down, Spanish Squat Dynamic, and Tibialis Raises — all in a structured session format.
The compound work that builds bulletproof load tolerance: Cyclist Squat for maximum VMO activation, Rear-Foot Elevated Split Squat with clinical progressions, Copenhagen Adductor Hold for hip stability, Goblet Squat to Box for full range. This is where durable change happens.
Most knee exercises fail because they're random, not progressive. This is a structured 6-week clinical protocol — the order matters as much as the exercises. Isometrics in Week 1 prepare the tendon for eccentric loading in Week 2, which prepares it for the compound loading in Weeks 3–6.
No. The protocol is designed to work alongside your training. Week 1 modifies your training load — it doesn't eliminate it. You'll still be in the gym, just smarter about how you load the knee.
Because 2 weeks is enough for you to feel whether it works. The isometrics and eccentric loading in Weeks 1–2 will produce measurable change in your pain levels. If they don't — the full protocol isn't right for you and you shouldn't buy it. If they do, Weeks 3–6 are where the durable strength gains happen.
A single PT copay is $40–80. A full PT plan for knee pain is $600–1,200. The full 6-week protocol is $37. Same clinical methodology, structured format you can do on your own, with video demos and the reasoning behind every exercise.
Excel (.xlsx) — works on Microsoft Excel, Mac Numbers, and Google Sheets. No app to download, no subscription, no login. Open it and follow the Week 1 tab.
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After 2 weeks, you can upgrade to the full 6-week protocol for $37. No pressure — the free weeks will prove whether this works for you.