Bands and DUMBBELLS
Bands & Dumbbells
This is where the real work begins. Adding dumbbell loading on top of band resistance takes your knee strength and resilience to the next level.
Who Is This For?
This program is for those who have completed or are ready to progress beyond the bands only stage. You'll need a set of resistance bands and a pair of dumbbells. This is the next step in building a truly strong, pain-free knee.
How To Use This Program
Complete 2-3 sessions per week for best results
Allow at least one rest day between sessions
Work through the phases in order — do not skip ahead
Focus on form over speed — controlled movement beats rushing every time
If something feels sharp or painful, stop and rest. Discomfort is normal, pain is not
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Combining bands with bodyweight single leg work. Building the base for weighted loading.
Banded Squats
3 × 10
TKE Split Squat
3 × 15
Banded Isos
3 × 15s holds each position (straight leg, 90 degree, adductor, abductor, glute ham, prone hamstring)
3 Way FHL Calf
3 × 10
Tib Raise
2 × 20
Banded Ankle iso
3 × 15s hold each position
Patrick Step
3 × 8 each leg
Split Stance iso
2 × 30s Hold each leg
SL Bridge Hold
2 × 30s Hold each leg
90/90 Hold
30s Hold each position (90 seconds total)
BW seated Good morning
3 × 5
Hip Flexor Kickout
3 × 5 each leg 3 second squeeze at. thetop
Big Toe Stretch
2 × 20s Ease into this position over time
Seiza Pose
2 × 20s Ease into this position over time
Calf Stretch
2 × 10 each leg alternating
Pigeon Stretch
3 × 10s each side
Butterfly Stretch
2 X 10s Ease into this position over time
Hamstring kick out
3 × 8 each leg
Hip Flexor stretch
3 × 10 each side
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Introducing dumbbell loading. RDLs, step downs and rear foot elevated work to drive serious progress.
Banded Squats
3 × 10
TKE RFE Split Squat
3 × 8
Banded Isos
3 × 15s holds each position (straight leg, 90 degree, adductor, abductor, glute ham, prone hamstring)
SL FHL
3 × 10
Tib Raise
2 × 20
Split stance soleus Hold
2 × 30 holds each side
TKE Step down
3 × 10 each leg
Split Stance Iso
2 × 45s Hold Each side
DB RDL
3 X 8
90/90 Hold
30 hold each postion (90 seconds total)
Incline DB Good Morning
3 × 5
Hip Flexor Kickout
3 × 5 each leg 3 second squeeze at top
Big Toe Stretch
2 × 20s Ease into this position over time
Seiza Pose
2 × 20s Ease into this position over time
Calf Stretch
2 × 10 alternating each leg
Pigeon Pose
3 × 10s Each leg
Butterfly Stretch
3 × 10s Ease into this position over time
Hamstring kick out
3 × 8 each leg
Hip Flexor stretch
3 × 10s each leg
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Weighted single leg work throughout. Camel squats, weighted Patrick steps and DB RDLs — this is serious strength.
Banded Squats
3 × 10
TKE Split Squat
3 × 8 each leg
Banded Isos
3 × 15s holds each position (straight leg, 90 degree, adductor, abductor, glute ham, prone hamstring)
DB Elevated Calf Raise
3 × 10 each leg
Tib Raises
2 × 20
Split Stance Soleus Raise
2 × 10 each leg
Weighted Patrick step
3 × 10 each leg
Camel Squat
3 × 8 each leg
SL DB RDL
3 × 8 each leg
90/90 Hold
30 second hold position (90 seconds total)
DB Good Morning
3 × 5 ease into this position over time
Hip Flexor Kickout
3 × 5 each leg with 3 second squeeze at the top
Big Toe Stretch
2 × 20s Ease into this position over time
Seiza Pose
2 × 20s Ease into this position over time
Calf Stretch
2 × 10 alternating each leg
Pigeon Pose
3 × 10s Each leg
Butterfly Stretch
3 × 10s Ease into this position over time
Hamstring kick out
3 × 8 each leg
Hip Flexor stretch
3 × 10s each leg