Kneehab
On The Roll Sports Performance
Jiu Jitsu, Combat SportsChronic knee pain holding you back on the mats? Struggling with outdated methods like "knees over toes" or "squat university" with little improvement?
As a Jiu-Jitsu coach and athlete for over 11+ years, I've felt the sting of knee injuries, from white belt spazz sessions to high-level competition. It's frustrating!
That's why I created this 5-week program specifically for grapplers and combat athletes. It uses proven isometrics and eccentrics in a progressive, easy-to-follow format to rehabilitate your knee pain and get you back to dominating the mats.
Don't waste time with generic training that doesn't understand your sport's unique demands. Take control of your recovery with this program built for grapplers, by a grappler.
Here's what you'll get:
- Targeted exercises designed for Jiu-Jitsu and combat sports movements.
- Step-by-step progressions that adapt to your individual needs.
- Clear instructions and video demonstrations for perfect form.
- Pain-free training so you can focus on what matters: performing at your best. Stop suffering in silence. Invest in your recovery and unlock your full potential. Join the program today!
A1
Deadbug Iso Focal Point
1 x 2:00
A2
Banded Clam Shell
1 x 60
A3
Forward Cross Crawl
1 x 60
A4
Side Lying Hip Raise-1
1 x 60
A5
Fire Hydrant Iso Hold @ 45 Degree
1 x 90
A6
BW Crossunder Lunge
1 x 60
A7
Deadbug Iso Focal Point
1 x MAX
B1
Med Ball Adductor Squeee
2 x 1 @ 30
B2
Standing Hip Flexor Iso Hold
2 x 0 @ 25
B3
Heel Elevated Goblet Squat
2 x 8 @ 0 lb
B4
Low Pogos
2 x 20
C
Hamstring GLute Bridge ISO Hold off foam roller
2 x 2 @ 45
A1
Deadbug Iso Focal Point
1 x 2:00
A2
Banded Clam Shell
1 x 60
A3
Forward Cross Crawl
1 x 60
A4
Side Lying Hip Raise-1
1 x 60
A5
Fire Hydrant Iso Hold @ 45 Degree
1 x 90
A6
BW Crossunder Lunge
1 x 60
A7
Deadbug Iso Focal Point
1 x MAX
B
Banded Hip Distraction
2 x 1 @ 45
C
Rear Foot Elevated Split Squat
2 x 16
D
Hamstring Walkouts
2 x 24
E
Knee Supported Copenhagen Plank
2 x 2 @ 30
F
Reverse trunk twist
1 x 20
A
Rest
1 x 0:00
A1
Deadbug Iso Focal Point
1 x 2:00
A2
Banded Clam Shell
1 x 60
A3
Forward Cross Crawl
1 x 60
A4
Side Lying Hip Raise-1
1 x 60
A5
Fire Hydrant Iso Hold @ 45 Degree
1 x 90
A6
BW Crossunder Lunge
1 x 60
A7
Deadbug Iso Focal Point
1 x MAX
B
Deficit RDL
2 x 12 @ 65 lb
C
Single Leg Squat
2 x 16
D
Tibialis Raise
2 x 11
A1
Deadbug Iso Focal Point
1 x 2:00
A2
Banded Clam Shell
1 x 60
A3
Forward Cross Crawl
1 x 60
A4
Side Lying Hip Raise-1
1 x 60
A5
Fire Hydrant Iso Hold @ 45 Degree
1 x 90
A6
BW Crossunder Lunge
1 x 60
A7
Deadbug Iso Focal Point
1 x MAX
B
Crossunder Lunge Iso
2 x 1 @ 45
C
Crossunder Lunge
2 x 16 @ 15 lb
D
Nordic Hamstring Curl w/ Internal Rotation
2 x 3
E
Knees Over Toe Calf Raise
2 x 11
A
Rest
1 x 0:00
A
Rest
1 x 0:00
Coach Andrew Marrero
Sports Performance Specialist: I am Jiujitsu Black Belt w/11+ Years of Training and Competition. I have three degrees with two in exercise science and one MS in Sports Science; I’m a former sports performance researcher and have worked with 100+ athletes ranging from high school, collegiate level and combat sports.
Producing grapplers with ungodly athleticism is our business. Build the robust & powerful body to become more successful where it counts in your hardest rounds & matches!
Get Kneehab
