Laura Lachambre

Knee rehab B

KNEE REHAB B
🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller Thoracic Rotation with Windmill x10/10
Quadruped Thoracic Rotations x10/10
Dynamic Half-Kneeling Quadriceps and Hip Flexor Stretch x10/10
1 Set

Block 2 – Primary Strength (Hinge Focus)
Dumbbell Romanian Deadlift x15
Deadbug x10/10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Knee Health)
Dumbbell Floor Press x15
Terminal Knee Extension x15/15
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior Chain
Swiss Ball Hamstring Curl x15
Cable Pullover x15
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Air Bike 20s Hard / 40s Easy x6

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Hip Controlled Articular Rotations x5/5
Hip Swings x10/10
TRX Scapular Pulls x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
Poliquin Step-Up x15/15
TRX Row (Supinated Grip) x15
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Knee Stability + Pull)
Terminal Knee Extension x15/15
TRX Face Pull x15
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core
Long Arc Quad 5x5 with 5 second hold
Pallof Press x12/12
30s or rest as needed – 3 Sets

Block 5 – Optional Gunshow
Dumbbell Hammer Curl x15
Cable Triceps Pressdown x15
30s or rest as needed – 2–3 Sets

🟦 THRUSTING AND SHOULDER PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Dynamic Figure-4 Stretch x10/10
TRX Scapular Pulls x10
Clamshells x12/12
1 Set

Block 2 – Primary Strength (Thrust Focus)
Staggered Hip Thrust x15/15
Cable Pullover x15
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Knee Stability)
Seated Dumbbell Shoulder Press x15
Step-Up x12/12
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core + Posterior Chain
Romanian Deadlift x15
Low Plank x30–40s
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Rowing Machine 30s Hard / 60s Easy x6

KNEE REHAB B
🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Dynamic Chest Stretch x10
Quadruped Thoracic Rotations x10/10
Hip Controlled Articular Rotations x5/5
1 Set

Block 2 – Primary Strength (Hinge Focus)
Hex Bar Deadlift x12
Deadbug x10/10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Alternating Single Arm Dumbbell Floor Press x12/12
Half-Kneeling Single Arm Cable Pulldown x12/12
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior Chain
Feet Elevated Glute Bridge x15
Swiss Ball Hamstring Curl x15
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Ski Machine 30s On / 30s Off x8

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels x10
Dynamic Frog Stretch x10
Hip Controlled Articular Rotations x5/5
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet Box Squat x12
Chest Supported Dumbbell Row x12
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Single Leg + Pull)
Step Down x12/12
TRX Row x12
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core
Terminal Knee Extension x15/15
Plank Shoulder Taps x20
30s or rest as needed – 3 Sets

Block 5 – Optional Gunshow
Incline Dumbbell Curl x12–15
Cable Rope Triceps Extension x12–15
30s or rest as needed – 2–3 Sets

🟦 THRUSTING AND SHOULDER PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows x10
Hip 90/90 Dynamic Transitions x5/5
Fire Hydrants x10/10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Barbell Hip Thrust x12 (Last Rep 15 second Hold)
Half-Kneeling Single Arm Cable Pulldown with Rotation x12/12
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Knee Stability)
Standing Dumbbell Shoulder Press x12
Reverse Step-Up x12/12
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core + Glute
Staggered Glute Bridge x15/15
Side Plank x30s/30s
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Air Bike 10 Calories
Ski Machine 10 Calories
3–5 Rounds as tolerated

Phase 2
🟩 HINGING AND PRESSING
Week 5 + 7

Block 1 – Mobility Prep
Foam Roller Thoracic Rotation with Windmill x8/8
Quadruped Thoracic Rotations x8/8
Dynamic Half-Kneeling Quadriceps and Hip Flexor Stretch x8/8
1 Set

Block 2 – Primary Strength (Hinge Focus)
Barbell Romanian Deadlift x10–12
Deadbug x10/10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Knee Health)
Dumbbell Bench Press x10–12
Terminal Knee Extension x15/15
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior Chain
Swiss Ball Hamstring Curl x12–15
Cable Pullover x10–12
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Air Bike 30s Hard / 30s Easy x8

🟥 SQUATTING AND PULLING
Week 5 + 7

Block 1 – Mobility Prep
Hip Controlled Articular Rotations x5/5
Hip Swings x10/10
TRX Scapular Pulls x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
Box Squat x10–12
Chest Supported Dumbbell Row x10–12
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Single Leg + Pull)
Poliquin Step-Up x10/10
TRX High Row x10–12
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core
Long Arc Quad 5x5 with 5 second hold
Pallof Press x10/10
30s or rest as needed – 3 Sets

Block 5 – Optional Gunshow
Alternating Dumbbell Curl x10–12
Cable Triceps Pressdown x10–12
30s or rest as needed – 2–3 Sets

🟦 THRUSTING AND SHOULDER PRESSING
Week 5 + 7

Block 1 – Mobility Prep
Dynamic Figure-4 Stretch x8/8
TRX Scapular Pulls x10
Clamshells x12/12
1 Set

Block 2 – Primary Strength (Thrust Focus)
Barbell Hip Thrust x10–12 (Last Rep 15–20 Second Hold)
Cable Pullover x10–12
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Knee Stability)
Standing Dumbbell Shoulder Press x10–12
Front Foot Elevated Split Squat x10/10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core + Posterior Chain
Single Leg Romanian Deadlift x10/10
Side Plank x30s/30s
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Rowing Machine 250m
Walk 60s
4–6 Rounds

KNEE REHAB B
🟩 HINGING AND PRESSING
Week 6 + 8

Block 1 – Mobility Prep
TRX Dynamic Chest Stretch x10
Quadruped Thoracic Rotations x8/8
Hip Controlled Articular Rotations x5/5
1 Set

Block 2 – Primary Strength (Hinge Focus)
Hex Bar Deadlift x10
Deadbug x10/10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Single Arm Dumbbell Bench Press x10/10
Half-Kneeling Single Arm Cable Pulldown x10/10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior Chain
Feet Elevated Glute Bridge x12
Swiss Ball Hamstring Curl x12
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Ski Machine 30s On / 30s Off x8

🟥 SQUATTING AND PULLING
Week 6 + 8

Block 1 – Mobility Prep
Prone Angels x10
Dynamic Frog Stretch x10
Hip Controlled Articular Rotations x5/5
1 Set

Block 2 – Primary Strength (Squat + Pull)
Front Foot Elevated Split Squat x10/10
Chest Supported Dumbbell Row x10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Single Leg + Pull)
Box Squat x10
TRX Row x10–12
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core
Terminal Knee Extension x15/15
Plank Shoulder Taps x20
30s or rest as needed – 3 Sets

Block 5 – Optional Gunshow
Incline Dumbbell Curl x10–12
Cable Rope Triceps Extension x10–12
30s or rest as needed – 2–3 Sets

🟦 THRUSTING AND SHOULDER PRESSING
Week 6 + 8

Block 1 – Mobility Prep
Scarecrows x10
Hip 90/90 Dynamic Transitions x5/5
Fire Hydrants x10/10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Barbell Hip Thrust x10 (Last Rep 20 Second Hold)
Half-Kneeling Single Arm Cable Pulldown with Rotation x10/10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Knee Stability)
Seated Dumbbell Shoulder Press x10
Reverse Step-Up x10/10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core + Glute
Staggered Glute Bridge x12/12
Low Plank with Shoulder Tap x20
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Air Bike 12 Calories
Ski Machine 12 Calories
3–5 Rounds as tolerated


Phase 3
🟩 HINGING AND PRESSING
Week 9 + 11

Block 1 – Mobility Prep
Foam Roller Thoracic Rotation with Windmill x8/8
Quadruped Thoracic Rotations x8/8
Dynamic Half-Kneeling Quadriceps and Hip Flexor Stretch x8/8
1 Set

Block 2 – Primary Strength (Hinge Focus)
Hex Bar Deadlift x8–10
Deadbug x10/10
30s or rest as needed – 4 Sets

Block 3 – Secondary Strength (Press + Knee Health)
Dumbbell Bench Press x8–10
Terminal Knee Extension x15/15
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior Chain
Single Leg Romanian Deadlift x8–10/8–10
Cable Pullover x10–12
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Air Bike 30s Hard / 30s Easy x10

🟥 SQUATTING AND PULLING
Week 9 + 11

Block 1 – Mobility Prep
Hip Controlled Articular Rotations x5/5
Hip Swings x10/10
TRX Scapular Pulls x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
Front Foot Elevated Split Squat x8–10/8–10
Chest Supported Dumbbell Row x8–10
30s or rest as needed – 4 Sets

Block 3 – Secondary Strength (Squat + Pull)
Box Squat x8–10
TRX High Row x10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core
Long Arc Quad 5x5 with 5 second hold
Pallof Press x10/10
30s or rest as needed – 3 Sets

Block 5 – Optional Gunshow
Alternating Dumbbell Curl x10
Cable Triceps Pressdown x10
30s or rest as needed – 2–3 Sets

🟦 THRUSTING AND SHOULDER PRESSING
Week 9 + 11

Block 1 – Mobility Prep
Dynamic Figure-4 Stretch x8/8
TRX Scapular Pulls x10
Clamshells x12/12
1 Set

Block 2 – Primary Strength (Thrust Focus)
Barbell Hip Thrust x8–10 (Last Rep 20 Second Hold)
Cable Pullover x10
30s or rest as needed – 4 Sets

Block 3 – Secondary Strength (Press + Knee Stability)
Standing Dumbbell Shoulder Press x8–10
Front Foot Elevated Split Squat x8–10/8–10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core + Posterior Chain
Single Leg Romanian Deadlift x8–10/8–10
Side Plank with Top Leg Raise x20–30s/side
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Rowing Machine 250m
Air Bike 12 Calories
4–6 Rounds

KNEE REHAB B
🟩 HINGING AND PRESSING
Week 10 + 12

Block 1 – Mobility Prep
TRX Dynamic Chest Stretch x10
Quadruped Thoracic Rotations x8/8
Hip Controlled Articular Rotations x5/5
1 Set

Block 2 – Primary Strength (Hinge Focus)
Hex Bar Deadlift x8
Deadbug x10/10
30s or rest as needed – 4 Sets

Block 3 – Secondary Strength (Press + Pull)
Single Arm Dumbbell Bench Press x8/8
Half-Kneeling Single Arm Cable Pulldown x8–10/8–10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior Chain
Feet Elevated Glute Bridge x10–12
Swiss Ball Hamstring Curl x10–12
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Ski Machine 250m
Walk 60s
5–6 Rounds

🟥 SQUATTING AND PULLING
Week 10 + 12

Block 1 – Mobility Prep
Prone Angels x10
Dynamic Frog Stretch x10
Hip Controlled Articular Rotations x5/5
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet Cyclist Squat x8–10
Single Arm Cable Row x8–10/8–10
30s or rest as needed – 4 Sets

Block 3 – Secondary Strength (Single Leg + Pull)
Reverse Step-Up x8–10/8–10
TRX Face Pull x10–12
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core
Terminal Knee Extension x15/15
Plank Shoulder Taps x20
30s or rest as needed – 3 Sets

Block 5 – Optional Gunshow
Incline Dumbbell Curl x10
Cable Rope Triceps Extension x10
30s or rest as needed – 2–3 Sets

🟦 THRUSTING AND SHOULDER PRESSING
Week 10 + 12

Block 1 – Mobility Prep
Scarecrows x10
Hip 90/90 Dynamic Transitions x5/5
Fire Hydrants x10/10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Barbell Hip Thrust x8 (Last Rep 20 Second Hold)
Half-Kneeling Single Arm Cable Pulldown with Rotation x8–10/8–10
30s or rest as needed – 4 Sets

Block 3 – Secondary Strength (Press + Knee Stability)
Seated Dumbbell Shoulder Press x8–10
Front Foot Elevated Split Squat x8/8
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core + Glute
Staggered Glute Bridge x10/10
Low Plank with Shoulder Tap x20
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Air Bike 15 Calories
Ski Machine 15 Calories
3–5 Rounds as tolerated