Strong + Mobile Knees — Home Program

Build strong, resilient knees from home. One of the most common programs I take clients through — for fractures, dislocations, ligament and tendon tears, and inflammation. A complete 4–6 week strength & mobility plan to rebuild your knees and train with confidence again.

What you get

• A full 3‑day‑a‑week home program (4–6 weeks), structured in supersets
• Sets, reps, tempo and rest dialled in for every exercise
• Warm‑up, stretch and activation routines for each session
• A plain‑English guide to reading the program — tempo, supersets and progressive overload

Every exercise links to a video

No guessing. Every movement links straight to a demonstration video on my YouTube channel, so you can see exactly how it's done.

Who it's for

Anyone with knee pain, an injury, or recovering from surgery who wants to rebuild strength and control from home — without training into or through pain.

How it works

Instant digital download (PDF) delivered to your inbox after checkout — train from your phone or print it. Some equipment required.

Yours in Mobility,
Kelly Mac