Knee Health LVL 1
Purchase Plan
Total cost: $40.00

Knee Health LVL 1

4 Weeks / Beginner

Why Purchase

If you are someone that has struggled with chronic knee pain this is the plan for you. Knee Health LVL 1 is designed for the individual looking to rid themselves of chronic knee pain in a full body athletic progressive approach. The First installment is designed to build a strong foundation of t... more

If you are someone that has struggled with chronic knee pain this is the plan for you. Knee Health LVL 1 is designed for the individual looking to rid themselves of chronic knee pain in a full body athletic progressive approach. The First installment is designed to build a strong foundation of the lower body and core while teaching proper mechanics and movement patterns to improve knee health and reduce risk of knee injury. Our 4-week Knee Health LVL 1 Training plan Is not your traditional Lower body strength plan that Just uses cable dumbbells and barbell exercises. This training plan consists of Lower body strength movements, core strength & stability, loading patterns and multi direction decelerations.The STR8 Performance way.

Each training session targets major muscle groups to help you maximize Lower body strength. The Monday & Thursday sessions emphasis is on developing lower body strength and improving upon full body mobility; the Tuesday & Friday session focuses on enhancing ability to absorb and loading patterns; the Wednesday session serves as an active recovery day working on foundational movements and mobility.

Each workout consists of a warmup, dynamic prep, and a two specific blocks. The warmup varies based on the emphasis for the day. The dynamic prep set mimics similar movements we will see in the focused sets. The focused set is the "meat and potatoes" of your workout. It will change day to day and work on different aspects designed to improve overall knee health.

To complete this plan the following equipment is needed:
-Yoga Mat
-Flat Bench or Box

Knee Health LVL 1
Purchase Plan
Total cost: $40.00

Knee Health LVL 1

4 Weeks / Beginner

Knee Health LVL 1

4 Weeks / Beginner

Why Purchase

If you are someone that has struggled with chronic knee pain this is the plan for you. Knee Health LVL 1 is designed for the individual looking to rid themselves of chronic knee pain in a full body athletic progressive approach. The First installment is designed to build a strong foundation of t... more

If you are someone that has struggled with chronic knee pain this is the plan for you. Knee Health LVL 1 is designed for the individual looking to rid themselves of chronic knee pain in a full body athletic progressive approach. The First installment is designed to build a strong foundation of the lower body and core while teaching proper mechanics and movement patterns to improve knee health and reduce risk of knee injury. Our 4-week Knee Health LVL 1 Training plan Is not your traditional Lower body strength plan that Just uses cable dumbbells and barbell exercises. This training plan consists of Lower body strength movements, core strength & stability, loading patterns and multi direction decelerations.The STR8 Performance way.

Each training session targets major muscle groups to help you maximize Lower body strength. The Monday & Thursday sessions emphasis is on developing lower body strength and improving upon full body mobility; the Tuesday & Friday session focuses on enhancing ability to absorb and loading patterns; the Wednesday session serves as an active recovery day working on foundational movements and mobility.

Each workout consists of a warmup, dynamic prep, and a two specific blocks. The warmup varies based on the emphasis for the day. The dynamic prep set mimics similar movements we will see in the focused sets. The focused set is the "meat and potatoes" of your workout. It will change day to day and work on different aspects designed to improve overall knee health.

To complete this plan the following equipment is needed:
-Yoga Mat
-Flat Bench or Box

Workout Plan Navigation

  • Monday
  • Tuesday
  • Thursday
  • Friday
Strength & Mobility

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:15:00
 1 00:15:00 --:-- Warm Up
1 sets, 8 reps, 00:20 rest
 1 8 00:20 Warm Up
Hip Flexors /
1 sets, 8 reps, 00:20 rest
 1 8 00:20 Warm Up
--
--
1 sets, 00:00:15, 00:20 rest
 1 00:00:15 00:20 Warm Up
--
--
1 sets, 5 reps, 00:19 rest
 1 5 00:19 Warm Up
--
--
2 sets, 00:00:30, 00:30 rest
 2 00:00:30 00:30 Dynamic Prep -- 2 rds
--
--
2 sets, 10 reps, 00:30 rest
 2 10 00:30 Dynamic Prep -- 2 rds
--
--
2 sets, 10 reps, 00:30 rest
 2 10 00:30 Dynamic Prep -- 2 rds
--
--
2 sets, 5 reps0.02 mi , , 00:30 rest
 2 5 00:30 Dynamic Prep -- 2 rds
--
--
2 sets, 00:00:20, 00:29 rest
 2 00:00:20 00:29 Dynamic Prep -- 2 rds
--
--
3 sets, 10 reps, 00:30 rest
 3 10 00:30 Linear Strength -- 3 rds
--
--
3 sets, 10 reps
 3 10 --:-- Linear Strength -- 3 rds
--
--
3 sets, 10 reps, 00:30 rest
 3 10 00:30 Linear Strength -- 3 rds
--
--
3 sets, 10 reps, 00:30 rest
 3 10 00:30 Linear Strength -- 3 rds
  • normal
  • superset
  • alternate
  • circuit
Lateral Foundation & Mobility

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:15:00, 00:20 rest
 1 00:15:00 00:20 Warm Up
Middle Back /
1 sets, 8 reps, 00:20 rest
 1 8 00:20 Warm Up
Groin / Beginner
1 sets, 8 reps, 00:20 rest
 1 8 00:20 Warm Up
--
--
1 sets, 6 reps00:00:20, 00:20 rest
 1 00:00:20 00:20 Warm Up
--
--
1 sets, 16 reps, 00:20 rest
 1 16 00:20 Warm Up
--
--
2 sets, 10 reps, 00:30 rest
 2 10 00:30 Dynamic Prep -- 2 rds
--
--
2 sets, 5 reps, 00:30 rest
 2 5 00:30 Dynamic Prep -- 2 rds
--
--
2 sets, 10 reps00:00:25, 00:30 rest
 2 10 00:30 Dynamic Prep -- 2 rds
--
--
2 sets, 8 reps, 00:30 rest
 2 8 00:30 Dynamic Prep -- 2 rds
--
--
3 sets, 8 reps, 00:30 rest
 3 8 00:30 Loading Lateral Patterns -- 3 rds
--
--
3 sets, 10 reps00:00:30, 00:30 rest
 3 10 00:30 Loading Lateral Patterns -- 3 rds
--
--
3 sets, 10 reps, 00:30 rest
 3 10 00:30 Loading Lateral Patterns -- 3 rds
--
--
3 sets, 5 reps, 00:30 rest
 3 5 00:30 Loading Lateral Patterns -- 3 rds
  • normal
  • superset
  • alternate
  • circuit
Force Absorption

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:15:00, 01:00 rest
 1 00:15:00 01:00 Warm Up
Hamstrings /
1 sets, 5 reps, 00:20 rest
 1 5 00:20 Warm Up
Intermediate
1 sets, 5 reps, 00:20 rest
 1 5 00:20 Warm Up
--
--
1 sets, 8 reps, 00:20 rest
 1 8 00:20 Warm Up
--
--
1 sets, 8 reps, 00:30 rest
 1 8 00:30 Warm Up
--
--
2 sets, 8 reps00:00:30, 00:20 rest
 2 8 00:20 Dynamic Prep -- 2 rds
--
--
2 sets, 8 reps, 00:20 rest
 2 8 00:20 Dynamic Prep -- 2 rds
--
--
2 sets, 8 reps, 00:20 rest
 2 8 00:20 Dynamic Prep -- 2 rds
--
--
3 sets, 10 reps, 00:30 rest
 3 10 00:30 Decel Pattern -- 3 rds
--
--
3 sets, 8 reps, 00:20 rest
 3 8 00:20 Decel Pattern -- 3 rds
--
--
3 sets, 6 reps
 3 6 --:-- Decel Pattern -- 3 rds
--
--
3 sets, 6 reps
 3 6 --:-- Decel Pattern -- 3 rds
--
--
3 sets, 8 reps, 00:20 rest
 3 8 00:20 Core Finisher -- 3 rds
--
--
3 sets, 8 reps, 00:20 rest
 3 8 00:20 Core Finisher -- 3 rds
--
--
3 sets, 8 reps, 00:30 rest
 3 8 00:30 Core Finisher -- 3 rds
  • normal
  • superset
  • alternate
  • circuit
Resisted Strength Workout

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Hamstrings /
--
Hamstrings /
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--
--
--
--
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--
--
--
--
--
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  • normal
  • superset
  • alternate
  • circuit

Workout Goals

  • Gain Strength
  • Maintenance
  • Balance
  • Pain Free
  • injury reduction
Knee Health LVL 1
Purchase Plan
Total cost: $40.00

About STR8

  • STR8 Performance
    NASM PES, CES

STR8 Performance provides athletic performance training geared towards building faster, stronger, and explosive athletes. We define our training system on 8 Pillars of Training: injury prevention, speed, power, explosiveness, ambition, determination, work ethic, and impact. Our training sessions are simple, challenging, and efficient with an emphasis on proper form, muscular efficiency, strength and mobility. Now you have access to a variety of those sessions and programs thru the STR8 Performance online platform. Through the app we provide comprehensive programs that can be used at the gym at home, and even when you travel. Let's find and/or create a program that's fits your training and performance goals.

Workout Goals

  • Gain Strength
  • Maintenance
  • Balance
  • Pain Free
  • injury reduction

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