MDRx Knee Bulletproof Program: Training by Team Mobility-Doc in TrainHeroic

Mobility-Doc

Mobility, Functional Training

Coach

Team Mobility-Doc

Stop pain in your knees for good! Each week contains 7 days of programing. You will have 3 unique days of knee focused mobility and strength priming work for your knees that will take about 20 minutes, and then 4 days of a 10 minute recovery primer.

Features
7 sessions per week
Must use App app to view and log training
Program Training

$15

Get MDRx Knee Bulletproof Program

Structured for Success

Systematic 4 week program with daily exercises to show real time progress

Time Efficient

Fits into the busiest of schedules with short focused sessions

Accessible to All!

Minimal equipment needed and it's great for all levels

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Access everything you need, all through an app.

Equipment

Recommended

All you need is a light weight. A kettlebell or dumbbell would work. Many of you might not even need to use weight at all. About 90% of this program is bodyweight.

Sample Week

Week 1 of 4-week program

Sunday

MDRx Knee Extension

FMS Active Straight Leg Raise

1 x 6

Brettzel 1.0 (quad stretch)

4 x 30

Quad Sets

4 x 10

Step-Ups

4 x 10

FMS Active Straight Leg Raise

1 x 6

Monday

10 minute Knee Recovery

Foam Roll Quad (MoveRight)

3 x 60

Dynamic Runners Hamstring stretch

3 x 20

Couch Stretch (Hip Flexors)

3 x 60

Tuesday

MDRx Knee Level Changing

Inline Lunge FMS

1 x 6

Couch Stretch (Hip Flexors)

4 x 60

Single Leg Bridge W/ Elevated Feet

4 x 10

Cossack Squat -MD

4 x 10

Inline Lunge FMS

1 x 6

Wednesday

10 minute Knee Recovery

Foam Roll Quad (MoveRight)

3 x 60

Dynamic Runners Hamstring stretch

3 x 20

Couch Stretch (Hip Flexors)

3 x 60

Thursday

Rotation +

SFMA Rotation

1 x 6

Brettzel 2.0

4 x 60

Fire Hydrant

4 x 20

Single Leg Box Squat

4 x 20

SFMA Rotation

1 x 6

Friday

10 minute Knee Recovery

Foam Roll Quad (MoveRight)

3 x 60

Dynamic Runners Hamstring stretch

3 x 20

Couch Stretch (Hip Flexors)

3 x 60

Saturday

10 minute Knee Recovery

Foam Roll Quad (MoveRight)

3 x 60

Dynamic Runners Hamstring stretch

3 x 20

Couch Stretch (Hip Flexors)

3 x 60

Coach

More from Mobility-Doc

Team Mobility-Doc

Drs. John and Chloe are the proud co-owners of Mobility-Doc. Happily married, they routinely assist everyone from professional athletes to weekend warriors who never want to stop doing what they love.

FAQs

How is this program different than others I've tried?

We've discovered a systematic method that has proven to work in our physical therapy office for over 10,000 patients. It can and does work if you stay consistent to the programming.

Is this right for me?

Most likely. No matter what level you are, these exercises can help build up your foundation. That fundamental movement will translate into whatever you're trying to do. It's also the perfect program to bridge the gap after traditional PT to get back to your active lifestyle.