MOPs n MOEs
Rehab and fitness are often mutually exclusive: athletes either focus solely on the rehab or neglect the pain and push through. After years of working with athletes and military personnel, John created this progressive hybrid training program coupled with mobility, stability, and power training exercises to improve functional performance and knee pain at the same time!
The Knee Pain Masterplan is specifically designed for those who are dealing with chronic knee pain but still want to lift heavy in the gym or run long distances. It is also for those needing to strengthen their knees due to the demands of their exercise regimen or job.
No longer will you need to find an extra 20 minutes for rehab. The Masterplan seamlessly integrates a full cardio and lifting program combined with knee-specific training. Each week builds from the previous week utilizing evidence-based approaches such as autoregulation and progressive overload.
My ultimate goals from the Masterplan for you: lift heavy, run fast, feel better.
Features6 sessions per week
Must use App app to view and log training
Program Training
Mobility Circuit
A
Quad Foam Rolling: 1 set of 90s per side Couch Stretch Mobilizations: 5 reps of 5s holds per side 90/90 Hip Switch: 2 sets of 8 reps
Muscle Priming Superset
B
Side-stepping with Band: 2 sets of 10 reps per side Clamshells with Band: 3 sets of 10 reps per side Standing Banded TKEs: 2 sets of 10 reps per side
C1
Goblet Spanish Squat
4 x 5
C2
Mcgill Bird Dog
3 x 12
D1
Incline DB Bench Press
3 x 8
D2
Prone Machine Hamstring Curl
3 x 10
E1
Bent Knee Copenhagen Raise
2 x 10 @ 0:03
E2
Kneeling Slasher to Halo
2 x 12
E3
Inverted Row
2 x 10
E4
DB Bicep Curls
2 x 12
Low-Impact Prep Drill A
A
3 Rounds: -10 meters walking lunges with rotations -10 meters reverse walking lunges -10 meters cariocas both ways -10 meters high knees -10 meters inchworms
B
Low-Impact Zone 2
3 x 15:00
Banded Recovery
C
3 Rounds for Each Leg: -10 reps Posterior Chain Flossing -5 reps Banded Ankle Dorsiflexion Mobs -5 reps Banded Hip Flexor Stretches -10 reps Fibular Head Self-Mobilizations
Mobility Circuit
A
Fibular Head Mobilizations with Movement: 1 set of 15 mobs per side Pigeon Stretch Rotations: 1 set of 10 reps per side Banded Tibial Rotations: 2 sets of 10 reps per side
Muscle Priming Superset
B
Reverse Clamshells: 2 sets of 25 reps per side Groiners: 2 sets of 8 reps per side Banded External Rotation to Overhead Press: 2 sets of 12 reps
C1
Barbell Bench Press
4 x 5
C2
1-Arm DB Row
4 x 6
D1
Single Leg Hip Thrust
3 x 8
D2
TRX Curtsy Lunge
3 x 12
E1
Clock Drill
2 x 10
E2
Paloff Press Walk Out
2 x 10
E3
Tricep Pushdown
2 x MAX
E4
Lateral Lunge
2 x 10
Prep
A
Functional Prep 1
4-5 Rounds @ cruise pace 1:00 steady state cardio (your choice) :30s Standing Straight Leg Hold/side 5x Single Leg 1/2 Eagle/side :30s Plank Shoulder Taps 5x DB Windmill/side
B
Sled Matrix
1 x 90 @ 15:00
C
Low-Impact Zone 2
1 x 20:00
Conditioning
D
GPP Circuit 1A
AMRAP in 15 minutes: Walking Lunges: down & back Single Arm Farmer's Carry: down & back Jump Rope: 30 seconds Front Rack Carry: down & back Double Leg Glute Bridge: 30 seconds
Spine Recovery
E
3 sets total: -10 reps press-ups -10 reps scorpions B sides -10 reps of pigeon rotations B sides -10 reps open books
Mobility Circuit
A
Glute Foam Rolling: 1 set of 90s per side Frankensteins Walks: 2 sets of 10 reps per side Hip Controlled Articulations: 2 sets of 8 reps per side
Muscle Priming Superset
B
Single Leg Calf Raise: 2 sets of 10 reps per side Banded Good Mornings: 2 sets of 10 reps Hamstring Curl on Bosu Ball: 2 sets of 10 reps
C1
Hex Bar Deadlift
3 x 5
C2
Body Saw
3 x 20
D1
DB Shoulder Press
3 x 8
D2
Leg Extension
3 x 20
E1
Banded Good Morning
2 x 12
E2
Hip Airplane
2 x 10
E3
DB Reverse Fly
2 x 10
E4
Seated Row
2 x 10
Low-Impact Prep Drill A
A
3 Rounds: -10 meters walking lunges with rotations -10 meters reverse walking lunges -10 meters cariocas both ways -10 meters high knees -10 meters inchworms
B
Low-Impact Zone 2
3 x 15:00
Foam Rolling Circuit
C
90 sec per location: -Quads -Glutes -Lats -Thoracic extension
