Knee Rehab Protocol
The Mobile Athlete: Physical Therapy + Performance
Football , Soccer, Weightlifting, Baseball , Olympic Lifting, Marathon, Strength & Conditioning, Mobility, Basketball, Volleyball, Lacrosse, Golf, Functional Fitness, Multi-sportOur 15-week Knee Rehab Protocol is designed to guide you from post-injury recovery to full return to your favorite activities.
Early Stage (3 weeks): Focuses on pain and swelling management, introducing PEACE and LOVE principles to promote tissue repair while building a personalized plan for recovery.
Mid Stage (4 weeks): Adds more challenging exercises as your knee builds tolerance, improving strength, stability, and range of motion to prepare for higher-level movements.
Late Stage (8 weeks): Progresses to advanced workouts for power, endurance, and sport-specific movements, ensuring long-term durability and performance.
Program Details:
Cost: $500 (one-time payment)
Delivered through the TrainHeroic app for easy access anywhere
Includes clear instructions and video demonstrations for each exercise
Designed as a general guide for individuals seeking structured rehab care
Rehab
A
Knee Rehab Early 1
3 Rounds: 10 Quad sets (10sec hold) 10 Hamstring Isometric (10sec hold) 10 Adductor set (10sec hold) 20 Eccentric Calf Raises 15 Heel Slides 1:00 Hamstring stretch (each)
Prep
B
Knee Rehab Early 1
1:00-2:00 ea side - Lacrosse ball quad release 1:00-2:00 ea side - Adductor smash 1:00-2:00 ea side - Hamstring foam roll
A
Stationary Bike
1 x 5:00
Prep
B
Knee Rehab Early 2
3 Rounds: 10 Quad sets (10sec hold) 10 Glute sets (10sec hold) 16 Short arc quad + straight leg raise (4 reps each direction)
Recovery
C
Knee Rehab Early 2
1:00-2:00 Lacrosse ball Quad 1:00-2:00 Adductor smash 1:00-2:00 Hamstring foam roll
D
Stationary Bike
1 x 10:00
A
Cardio
1 x 5:00
Conditioning
B
Knee Rehab Early 3
3 rounds: Long Arc Quad (unweighted to low weight) - 15 reps 5s hold Box squat (to knee bend tolerance; bodyweight) - 12 reps 2-6” box forward step-up 12 TKE - 10 reps 10s holds 3 way step down (5 taps each way) - 15 reps total per round (position 2 large plate next to one another on the floor with a slight gap between the two. This can be performed on the flat ground as well if plates are not available.)
C
Cardio
1 x 15:00
Rehab
A
Knee Rehab Early 1
3 Rounds: 10 Quad sets (10sec hold) 10 Hamstring Isometric (10sec hold) 10 Adductor set (10sec hold) 20 Eccentric Calf Raises 15 Heel Slides 1:00 Hamstring stretch (each)
Prep
B
Knee Rehab Early 1
1:00-2:00 ea side - Lacrosse ball quad release 1:00-2:00 ea side - Adductor smash 1:00-2:00 ea side - Hamstring foam roll
A
Stationary Bike
1 x 5:00
Prep
B
Knee Rehab Early 2
3 Rounds: 10 Quad sets (10sec hold) 10 Glute sets (10sec hold) 16 Short arc quad + straight leg raise (4 reps each direction)
Recovery
C
Knee Rehab Early 2
1:00-2:00 Lacrosse ball Quad 1:00-2:00 Adductor smash 1:00-2:00 Hamstring foam roll
D
Stationary Bike
1 x 10:00
A
Cardio
1 x 5:00
Conditioning
B
Knee Rehab Early 3
3 rounds: Long Arc Quad (unweighted to low weight) - 15 reps 5s hold Box squat (to knee bend tolerance; bodyweight) - 12 reps 2-6” box forward step-up 12 TKE - 10 reps 10s holds 3 way step down (5 taps each way) - 15 reps total per round (position 2 large plate next to one another on the floor with a slight gap between the two. This can be performed on the flat ground as well if plates are not available.)
C
Cardio
1 x 15:00
Dr. Shawn Daniel
DN Cert, BFRT Cert, Founder & Lead Physical Therapist
Dr. Chris Long
OCS, AIB-VRC, CSCS, DN Cert, BFRT Cert, Performance Physical Therapist
Take your recovery to the next level! Let our proven approach help you move better, recover stronger, and get back to doing what you love.
Get Knee Rehab Protocol
Erin B.
Mom of 2, former collegiate rower
Verified Athlete"I've never been more holistically well. I rehabbed a back injury with The Mobile Athlete and then moved into their strength training. Having the programming ready for me means I am consistent in my strength training, and I've never felt stronger"
Joshua S.
Triathlete
Verified Athlete"Adding strength and mobility training has elevated my performance. I raced double the number of events in 2024 than in years prior, including a PR at the Ironman 70.3 World Championships and qualified for the Ironman and 70.3 World Championships for 2025, all while staying healthy and injury-free."
Hayden C.
Junior Elite Golfer
Verified Athlete"The personalized training plan has not only improved my performance in Golf, but it’s also kept me motivated and accountable. I’m seeing consistent progress and feel more confident in my abilities!"
Luke R.
D-1 Lacrosse Athlete
Verified Athlete"I love having my training ready for me whenever I open my app. It has been a total game changer."
