Bodyweight and bands
Bodyweight & Bands
You've built the foundation — now it's time to level up. This program introduces resistance bands to increase the challenge and is the standard program for clients working towards pain-free knees.
Who Is This For?
This program is for those who have progressed past the bodyweight stage or are starting with a solid base and want to push further. A resistance band is all the extra equipment you need.
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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Getting comfortable with banded resistance. Build control and confidence with each movement.
Banded Squats
3 × 10
Banded TKEs
3 × 15
Banded Isos
3 × 15s holds each position (straight leg, 90 degree, adductor, abductor, glute ham, prone hamstring)
FHL Calf
3 × 10
Tib Raise
2 × 20
Soleus Raise
3 × 8
Poliquin 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)
Adductor Squeeze
3 × 8 3 second squeeze for each rep
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 more single leg work and banded ankle loading. Stepping up the demand on your knee.
Banded Squats
3 × 10
Banded TKEs
3 × 15
Banded Isos
3 × 15s holds each position (straight leg, 90 degree, adductor, abductor, glute ham, prone hamstring)
3 Sided FHL
3 × 10
Tib Raise
2 × 20
Banded Ankle Iso
3 × 15s each position
Patrick Step
3 × 10 each leg
Split Stance Iso
2 × 45s Hold Each side
SL Hamstring Curl
3 × 8 each leg
90/90 Hold
30 hold each postion (90 seconds total)
Side Lying Adduction
3 × 8 each leg 3 second squeeze at top
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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Advanced single leg loading and TKE variations. This is where real strength and resilience is built.
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)
Single Leg FHL
3 × 10 each leg
Tib Raises
2 × 20
Split Stance Soleus Raise
2 × 10 each leg
TKE Step Down
3 × 10 each leg
SL Heel Dig Reps
3 × 10 each leg
90/90 Hold
30 second hold position (90 seconds total)
BW 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