Total Knee Re-build: Training by Jackson Lohr in TrainHeroic

Lohr Sports Performance

General Fitness
Coach
Jackson Lohr

This program is designed for all those who have lost faith in their knees and their ability to lift/exercise due to previous history of knee pain. If your knees are holding you back from your fitness goals, this program may be just the thing you need to get you back on track and back in the gym regularly!

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Increase Bone Density
Reduce likelihood of fractures by increasing the ability of your knees to produce and handle loads
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Increase Range of Motion
Re-gain your child-like ability to squat down with no pain!
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Move With Confidence Again
Gone are the days of your knee pain and stiffness holding you back from enjoying your workouts and time with family. Take your freedom back and enjoy what's ahead of you!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Seated Calf Raises

4 x 10

A2

knee extension ISO

4 x 0:15

B1

Side Lying Hip Abductions

3 x 10

B2

Goblet Squat

3 x 8

C1

Tibialis raises

3 x 20

C2

Single leg balance

3 x 1:00

Monday
Week 1 Day 2

A1

Step-Ups

4 x 10

A2

Russian Twist

4 x 15

B1

American KB Swing

3 x 15

B2

split squat ISO

3 x 0:30

C1

Eccentric Kneels

3 x 5

C2

Single Leg RDL

3 x 8

Tuesday
Week 1 Day 3

A1

Box Jump

4 x 8

A2

Single Leg Glute Bridge

4 x 8

B1

Banded Hamstring Curls

3 x 12

B2

Lateral Lunge

3 x 8

C1

spring ankle 1

4 x 0:25

C2

spring ankle 2

4 x 0:20

Wednesday
Week 1 Day 4

A

Walk

Thursday
Week 1 Day 5

A1

Seated Calf Raises

4 x 10

A2

knee extension ISO

4 x 0:15

B1

Side Lying Hip Abductions

3 x 10

B2

Goblet Squat

3 x 8

C1

Tibialis raises

3 x 20

C2

Single leg balance

3 x 1:00

Friday
Week 1 Day 6

A1

Step-Ups

4 x 10

A2

Russian Twist

4 x 15

B1

American KB Swing

3 x 15

B2

split squat ISO

3 x 0:30

C1

Eccentric Kneels

3 x 5

C2

Single Leg RDL

3 x 8

Saturday
Week 1 Day 7

A1

Box Jump

4 x 8

A2

Single Leg Glute Bridge

4 x 8

B1

Banded Hamstring Curls

3 x 12

B2

Lateral Lunge

3 x 8

C1

spring ankle 1

4 x 0:25

C2

spring ankle 2

4 x 0:20

FAQs
Who is this Program For
This program is for anyone with chronic knee pain looking to strengthen their knees to live a better, more pain-free lifestyle.
Total Knee Re-build