Knee Re-Engagement & Quadriceps Re-Activation

Prepare To Perform

Coach

Greg Dea

This program is designed for individuals whose knee has become guarded, inhibited, or unreliable following a flare-up, injury episode, or sudden pain response — even when imaging shows no major structural damage.

Rather than chasing range or strength prematurely, this plan focuses on restoring control, confidence, and voluntary muscle engagement, particularly through the quadriceps and terminal knee extension. Sessions are deliberately structured to reduce threat, calm protective responses, and re-establish trust in knee movement.

Across four structured sessions per week, the program blends targeted knee re-engagement work with upper-body and posterior-chain training, allowing you to continue training in the gym while your knee settles and re-organises. Loading is conservative, ranges are controlled, and progress is guided by quality and confidence rather than fatigue.

This is not a return-to-running or performance phase. It is a short, focused reset designed to bridge the gap between pain, apprehension, and more demanding training phases that follow.

Ideal for those who feel “stuck,” guarded, or uncertain about their knee — and want to move forward with clarity rather than force.

$19

Get Knee Re-Engagement & Quadriceps Re-Activation

Restore knee trust without forcing range

Helps calm protective responses and rebuild trust in knee movement using controlled, low-threat loading.

Re-activate quads control

Targets terminal knee extension and voluntary quad engagement often lost during pain or flare-ups.

Keep training while the knee settles

Integrates upper-body and posterior-chain work so momentum and training identity aren’t lost.

Create a clear bridge to advance

Provides a structured reset that prepares the knee for progressive loading without rushing or guessing.

Features

Access to your coaches

A performance sports physical therapist who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Four sessions per week for two weeks, each with different emphasis. Each with a regression in case the exercise isn't quite doable at this time.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

This will give you all the info you need, with video exercises and dosage to keep you accountable.

Equipment

Required

A gym with machines, bands and some floor space.

Sample Week

Week 1 of 2-week program

Sunday

Knee Re-Engagement & Quad Reconnection

Quad Set

3 x 10

Short Arc Quads

4 x 8

Seated Knee Flexion

3 x 10

Seated Chest Press

3 x 12

Conditioning

Exit Checklist Day 1 (Knee Re-Engagement)

✔ Quad set feels stronger than at session start ✔ Knee extension improves or remains unchanged post-session ✔ No increase in swelling or guarding within 30 minutes

Monday

Posterior Chain & Knee Tolerance

Glute Bridge

4 x 10

Sit to stand (high box)

3 x 6

Hamstring curl machine

3 x 12

Conditioning

Exit Checklist (Day 2 - Knee Re-engagement)

Exit Checklist (Day 2) ✔ Sit-to-stand performed without fear response ✔ No delayed knee pain later that day ✔ Confidence equal or improved vs. start

Wednesday

Knee Control & Upper Body Pull

Wall-supported mini-squats

4 x 6

Forward-Back Weight Shift (In-Brace is an option)

3 x 8

Lat Pulldown

3 x 12

Exit Checklist (Day 3 - Knee re-engagement)

Exit Checklist (Day 3) ✔ Mini-squat completed without spike in apprehension ✔ Knee feels stable during weight shift ✔ No night pain increase

Thursday

Global Capacity & Confidence Exposure

Stationary Bike

1 x 12:00

Split Squat Iso Hold

4 x 20

Seated Shoulder Press Machine

3 x 10

Conditioning

Exit Checklist (Day 4 - Knee re-engagement)

Exit Checklist (Day 4) ✔ Knee tolerates cycling comfortably ✔ No reactive swelling that evening ✔ Confidence improved compared to Day 1

Coach

More from Prepare To Perform

Greg Dea

Performance Sports Physical Therapist

A Reset Before Progression

This block is about restoring control and confidence before chasing load or range. By calming the knee and re-establishing reliable movement, it sets the foundation for stronger, more progressive training phases that follow—without forcing, rushing, or gue

Get Knee Re-Engagement & Quadriceps Re-Activation

FAQs

Q1. Is this a rehab program or a training block?

This is a short reset block designed to restore control and confidence in the knee. It’s not a full rehab plan and not a performance phase. Think of it as a structured bridge between pain or guarding and more demanding training.

Q2. Can I train upper body while doing this program?

Yes. Each session includes upper-body or posterior-chain work so you can keep training while your knee settles and reorganises.

Q3. Is this suitable if my MRI shows no major damage?

Yes. This block is particularly useful when imaging shows no ligament or meniscal injury, but the knee still feels unreliable, guarded, or inhibited.

Q4. What should I move on to after these 2 weeks?

Progression should be guided by an in-person reassessment. This block is designed to stabilise and clarify knee function, not automatically advance loading. A clinician can determine whether further reconditioning, strength progression, or sport-specific work is appropriate.