CT Fitness Lab

Strength & Conditioning
Coach
Paul Landi

This program is designed to minimize knee discomfort due to misalignment and strength asymmetries.

Our knee, while being a hinge joint  requires 360 degrees of stability.  If at any point your Glutes, Piriformis, Hip flexors, Adductors, IT Band, Quads or Calves are disproportionately weak, it will negatively affect the function of this very simple joint.

Keeping symmetrical strength is vital to Hip loading patterns, patellar tracking, and greatly effects how your foot/ankle articulate with the ground.

Take the time to assure the health and function of your lower extremities and you will significantly minimize your risk of a non-traumatic injury during activity.

Features
2 sessions per week
Must use App app to view and log training
Program Training
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Gluteal Strength
Strengthening your glutes helps to keep your hip alignment consistent during activity. A leading cause of Knee pain, Patellar discomfort, even Patellar dislocation is weak hips leading to unnecessary repetitive stress at the knee.
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Quad Strength
Asymmetrical Quad strength can allow the knee to track and or rotate due to instability. Being a hinge joint, the knee is happiest when not rotating excessively. Maintaining symmetrical strength across all four muscle bodies will significantly reduce the risk of knee discomfort, patellar tracking issues, and potential cartilage damage.
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Calf Strength and Balance
Maintaining strength and awareness through your calves will help control your foot and ankle movements. If our Feet and Ankles are limited due to instability or lack of mobility it forces unnecessary stress up the chain, negatively affecting the knees, hips and eventually the low back.
Features
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Programming 2 days per week
Strength and skill training that’s accessible and challenging. Consistently challenging these movements will greatly improve functionality over time.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Video Demos, Exercise tips, messaging access are all available for your to get the most out of the program.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is over. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
You will need a couple things to complete this program.1- Elastic bands of varying resistance and lengths2- A step.  Preferably of variable heights. i.e.(Stair case // plyobox // aerobic step // etc...)3- A seat.  Preferably with space underneath for the elastic bands to pass through.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Mini Band Clamshells (Sidelying)

2 x 10

B

Bridges-Marching

3 x 12

C

Banded Hip Flexion

3 x 12

D

Bridges-Single Leg

3 x 12

E

Mini Band Sidestep

3 x 10

F1

Isometric Hamstring Curl

3 x 5 @ 20

F2

Isometric Hip Adduction

3 x 5 @ 20

F3

Isometric Knee Extension

3 x 5 @ 20

G

Banded Terminal Knee Extensions

3 x 10

H

Split Squat w/ Lateral Draw

3 x 10

I

Foam Roll Sequence

1 x 10:00

Wednesday
Week 1 Day 4

A

Mini Band Clamshells (Standing)

2 x 10

B

Bridges-Marching

3 x 12

C

Banded Hip Flexion

3 x 12

D

Bridges-Single Leg

3 x 12

E

Mini Band Clock Steps

2 x 10

F

Step Ups - High Box

3 x 10

G

Lunge Matrix

3 x 8

H

Lateral Step Downs

3 x 8

I

Single leg Internal Rotation Target reach

3 x 10

J

Foam Roll Sequence

1 x 10:00

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Take time to improve

Knee pain is typically not an overnight issue. If it took years of neglect to finally cause pain, it will take a long time to correct as well. Be diligent. Be consistent. Take the time to improve and avoid the problem in the future by continuing to inc

Get Bullet Proof Your Knees
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FAQs
Who is this good for?
Anyone with aching or tightness in their knee joint. Anyone with weak hips causing their knees to buckle inward.
Who should not do this program?
Anyone with significant sharp pain, numbness, burning or "electric" feelings in their knee or down their legs.. Go see your physician!!!
The Proof
verified-athlete-avatar Cat Colon

National Level Master's Olympic Lifter

Verified Athlete

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Bullet Proof Your Knees