Top End Health Project

Basketball, Volleyball, Football , Soccer, Endurance
Coach
Sam Callahan

A 12 Week World Class Exercise Rehabilitation Program for those battling knee pain.

This program is for those who are familiar with a gym setting and looking to get off the bench and back to sport as soon as humanly possible.

Developed by @samuelrehab (instagram) through years of meticulous study and based off lots of research.

Features
4 sessions per week
Must use App app to view and log training
Program Training
$97
Get Athletic Knee Program
Equipment
Recommended
Gym Equipment
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Session 1

A

Single Leg Wall Sit

5 x 40 @ 8

B

Long lever isometric bridge

3 x 30 @ 7

C

Deficit Weighted Heel Raise Isotonic

3 x 8

D

Rear Foot Elevated Split Squat Isometric

1 x 120

E

Single Leg Arabesque to Knee Drive

1 x 90

Sunday
Session 2

A

Single Leg Wall Sit

5 x 40 @ 8

B

Rear Foot Elevated Split Squat Isometric

1 x 120

C

Single Leg Arabesque to Knee Drive

1 x 90

Monday
Session 1

A

Single Leg Wall Sit

5 x 40 @ 8

B

Long lever isometric bridge

3 x 30 @ 7

C

Deficit Weighted Heel Raise Isotonic

3 x 8

D

Rear Foot Elevated Split Squat Isometric

1 x 120

E

Single Leg Arabesque to Knee Drive

1 x 90

Monday
Session 2

A

Single Leg Wall Sit

5 x 40 @ 8

B

Rear Foot Elevated Split Squat Isometric

1 x 120

C

Single Leg Arabesque to Knee Drive

1 x 90

Tuesday
Session 2

A

Single Leg Wall Sit

5 x 40 @ 8

B

Rear Foot Elevated Split Squat Isometric

1 x 120

C

Single Leg Arabesque to Knee Drive

1 x 90

Tuesday
Session 1

A

Single Leg Wall Sit

5 x 40 @ 8

B

Long lever isometric bridge

3 x 30 @ 7

C

Deficit Weighted Heel Raise Isotonic

3 x 8

D

Rear Foot Elevated Split Squat Isometric

1 x 120

E

Single Leg Arabesque to Knee Drive

1 x 90

Wednesday
Session 2

A

Single Leg Wall Sit

5 x 40 @ 8

B

Rear Foot Elevated Split Squat Isometric

1 x 120

C

Single Leg Arabesque to Knee Drive

1 x 90

Wednesday
Session 1

A

Single Leg Wall Sit

5 x 40 @ 8

B

Long lever isometric bridge

3 x 30 @ 7

C

Deficit Weighted Heel Raise Isotonic

3 x 8

D

Rear Foot Elevated Split Squat Isometric

1 x 120

E

Single Leg Arabesque to Knee Drive

1 x 90

Thursday
Session 2

A

Single Leg Wall Sit

5 x 40 @ 8

B

Rear Foot Elevated Split Squat Isometric

1 x 120

C

Single Leg Arabesque to Knee Drive

1 x 90

Thursday
Session 1

A

Single Leg Wall Sit

5 x 40 @ 8

B

Long lever isometric bridge

3 x 30 @ 7

C

Deficit Weighted Heel Raise Isotonic

3 x 8

D

Rear Foot Elevated Split Squat Isometric

1 x 120

E

Single Leg Arabesque to Knee Drive

1 x 90

Friday
Session 2

A

Single Leg Wall Sit

5 x 40 @ 8

B

Rear Foot Elevated Split Squat Isometric

1 x 120

C

Single Leg Arabesque to Knee Drive

1 x 90

Friday
Session 1

A

Single Leg Wall Sit

5 x 40 @ 8

B

Long lever isometric bridge

3 x 30 @ 7

C

Deficit Weighted Heel Raise Isotonic

3 x 8

D

Rear Foot Elevated Split Squat Isometric

1 x 120

E

Single Leg Arabesque to Knee Drive

1 x 90

Coach
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coach-avatar Sam Callahan

Athletic Knee Program
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