Bulletproof Knees: 6-Week Knee Health & Strength Plan (Structured)
WORKOUT SUMMARY
Main Goal
Balance and Coordination
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
6-Week
Days Per Week
4 Days/week
Time Per Workout
20–30 minutes
Equipment Required
Slant Board, Bands, Mat
Target Gender
Other
A rehab-strength fusion plan for knee support, resilience, and pain-free movement.
Bulletproof your knees with a science-backed program that combines VMO activation, glute training, ankle mobility, and isometrics. Each day is structured to improve patellar tracking, knee joint stability, and surrounding muscular support using only exercises from the approved list.
VMO Activation & Knee Stability Base
| Exercise | Sets | Reps |
| Standing Toe Up Achilles Stretch | 3 | Hold 30 sec |
| Seated Banded Leg Extension | 3 | 8-12 per leg |
| Wall Supported Arm Raises | 3 | 10-12 |
| Banded Glute Bridge | 3 | 12-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Standing Toe Touches | 3 | 15-20 sec |
| Supine Spinal Twist | 3 | 15-30 sec |
Ankle Mobility + Glute Medius Activation
| Exercise | Sets | Reps |
| Weighted Seated Calf Raise | 3 | 12-15 |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Bird Dog | 3 | 12-15 |
| Lying Leg and Hip Raise | 3 | 12 |
| Kneeling T Spine Rotation | 3 | 10 |
| cat cow | 3 | 15-20 |
| Seated Toe Touches | 3 | 10-12 per leg |
Eccentric Loading & Posterior Chain Work
| Exercise | Sets | Reps |
| Squat Hold Calf Raise | 3 | 12-15 |
| Dumbbell Good Morning | 3 | 8-12 |
| Floor Hyperextension | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| Supine Spinal Twist | 3 | 15-30 sec |
| Bird Dog | 3 | 12-15 |
Functional Integration & Knee Tracking Control
| Exercise | Sets | Reps |
| Knee Circles | 3 | 10-15 |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Superman exercise | 3 | 12-15 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Bird Dog | 3 | 12-15 |
| Banded Single Leg Glute Bridge | 3 | 12-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
