📦 WHAT’S INCLUDED ——>

1️⃣ The Knee Strength Blueprint (Core Program)

A twice-weekly strength protocol focused on:

• Quad strength

• Glute activation

• Hip stability

• Tendon resilience

• Single-leg balance control

2️⃣ The Injury Prevention Framework

Learn:

• How to distinguish soreness vs. injury

• When to push vs. when to modify

• How to reduce inflammation without losing progress

• How to build load tolerance safely

3️⃣ Pre-Run Activation Routine (10 Minutes)

Quick mobility + activation flow to:

• Improve tracking

• Reduce joint stiffness

• Prevent overload

4️⃣ Post-Run Recovery Reset

Short recovery system including:

• Isometrics for tendon health

• Mobility drills

• Load management checklist

5️⃣ Progression Plan (8 Weeks)

Weeks 1–2 → Foundation control
Weeks 3–4 → Stability under load
Weeks 5–6 → Strength emphasis
Weeks 7–8 → Power + resilience

Clear reps, sets, and weekly progression included.