Nathanael Morton LLC

Basketball, Volleyball, Strength & Conditioning, Speed
Coach
Nathanael Morton

Indestructible Knees is a 12-week progressive training plan that is meant to heal Patellar Tendonitis and Jumpers Knee. The program takes you through five phases and includes progression tests at the end of each phase.

If you feel pain when:
- Squatting, doing Plyometrics, or Working Out
- Playing Your Sport
- Standing Up from a Chair
- Sitting with your Knees in a Cramped Position
- Walking Up and Down Stairs

Then this is the program for you! This program will fix that knee pain and help you return to your workouts and sports completely pain-free.

There are Video Demonstrations for every single exercise explaining exactly how to do the exercises to bring the most results.

Let's get to work!



Features
6 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Phase 1 Workout Routine

A

Exercise Bike

1 x 10:00

B

Reverse Deadmills

1 x 6:00

C

Foam Rolling

1 x 5:00

D

Poliquin Step Up

4 x 25

E

Band Assisted Pogo Jumps

3 x 20

F

Band Assisted Lateral Line Jumps

3 x 20

G

Shock Pause Jumps

4 x 5 @ 6

H

KOT Lunge on a 12-Inch Box

3 x 10

I

Eccentric Squats on a Slanted Board

3 x 10

J

5 Major Stretches

Monday
Minor Workout Session

A

Exercise Bike

1 x 10:00

B

Reverse Deadmills

1 x 6:00

C

Foam Rolling

1 x 5:00

D

9-Minute Mobility

E1

Single Leg Calf Raises

3 x 10

E2

Tibialis Raises

3 x 20

F

Core Workout 1

G

Breathing and Visualization

1 x 10:00

Tuesday
Phase 1 Accessory Routine

A

Exercise Bike

1 x 10:00

B

Reverse Deadmills

1 x 6:00

C

Band Assisted Pogo Jumps

3 x 20

D

Band Assisted Lateral Line Jumps

3 x 20

E

Shock Pause Jumps

4 x 5 @ 6

F

Glute Bridge w/ Mini Band

3 x 10

G

Clams w/ Mini Band

3 x 10

H

Terminal Knee Extensions

3 x 10

I

One Leg RDL

3 x 10

J1

Tibialis Raises

4 x 25

J2

Single Leg Calf Raises

3 x 10

K

5 Major Stretches

Wednesday
Minor Workout Session

A

Walk

1 x 10:00

B

Lying Knee to Chest

1 x 0:30

C

Supine Piriformis Stretch

1 x 0:30

D

Supine Lower Trunk Rotation

1 x 1:00

E

Lying Knee Pumps

2 x 0:30

F

Child's Pose

1 x 1:00

G

Hip Flexor Side Bend Pumps

2 x 10

H

Foot Strengthening Routine

I

Breathing and Visualization

1 x 10:00

Thursday
Phase 1 Movement Routine

A

Exercise Bike

1 x 10:00

B

Reverse Deadmills

1 x 6:00

C

Poliquin Step Up

4 x 25

D1

Backwards Running (Level 1)

2 x 30

D2

Skipping (Level 1)

2 x 30

D3

Forward Running (Level 1)

2 x 30

E

Band Assisted Pogo Jumps

3 x 20

F

Band Assisted Lateral Line Jumps

3 x 20

G

Shock Pause Jumps

4 x 5 @ 6

H

5 Major Stretches

Friday
Minor Workout Session

A

Exercise Bike

1 x 10:00

B

Reverse Deadmills

1 x 6:00

C

Foam Rolling

1 x 5:00

D

9-Minute Mobility

E1

Single Leg Calf Raises

3 x 10

E2

Tibialis Raises

3 x 20

F

Core Workout 2

G

Breathing and Visualization

1 x 10:00

Indestructible Knees Program