Lorette Reiniger

12 week knee progression-FB

PHASE 1 – FOUNDATION (Weeks 1–4)

🟦 FULL BODY A – SQUAT + HORIZONTAL PUSH

Block 1 – Mobility + Activation (1 Set)
Banded Terminal Knee Extension x20/leg
Mini Band Lateral Walk x15/side
Scap Push-Up x12
Band Pull Apart x20

Block 2 – Primary Strength (3 Sets)
High Box Goblet Squat x10
DB Bench Press x10
Rest 60 sec

Block 3 – Pull + Knee Capacity (3 Sets)
Chest Supported DB Row x10
Spanish Squat Hold x30–45 sec
Rest 60 sec

Block 4 – Single Leg Control (3 Sets)
Supported Step Down x8/leg
DB Lateral Raise x12
Rest 45 sec

Block 5 – Core + Lower Leg (2 Sets)
Standing Calf Raise x15
Pallof Press x12/side


🟩 FULL BODY B – HINGE + VERTICAL PULL

Block 1 – Mobility + Activation (1 Set)
Monster Walk x15
Glute Bridge x15
Wall Slides x12
Band External Rotation x15

Block 2 – Primary Strength (3 Sets)
Romanian Deadlift x10
Neutral Grip Lat Pulldown x10
Rest 60 sec

Block 3 – Push + Hip Stability (3 Sets)
Seated DB Shoulder Press x10
Single Leg Hip Bridge x10/leg
Rest 60 sec

Block 4 – Balance + Upper Back (3 Sets)
Supported Single Leg RDL x8/leg
Face Pull x15
Rest 45 sec

Block 5 – Arms + Lower Leg (2 Sets)
Hammer Curl x12
Tibialis Raise x15

🟨 FULL BODY C – UNILATERAL CONTROL

Block 1 – Mobility + Activation (1 Set)
Banded TKE x20
TRX Assisted Squat x12
Band Straight Arm Pulldown x15
Mini Band Walk x15

Block 2 – Primary Strength (3 Sets)
Poliquin Step-Up x8/leg
Incline DB Press x10
Rest 60 sec

Block 3 – Pull + Knee Stability (3 Sets)
Seated Cable Row x12
TRX Assisted Single Leg Squat x8/leg
Rest 60 sec

Block 4 – Shoulder Stability (3 Sets)
Rear Delt Fly x15
Cable Y Raise x12
Rest 45 sec

Block 5 – Core (2 Sets)
Side Plank x30 sec
Dead Bug x10


PHASE 2 – STRENGTH & CONTROL (Weeks 5–8)

🟦 FULL BODY A

Block 1 – Activation (1 Set)
Banded TKE x20
Monster Walk x15
Band Pull Apart x20
Scap Push-Up x15

Block 2 – Primary Strength (4 Sets)
Box Squat x8
Barbell Bench Press x8
Rest 60 sec

Block 3 – Pull + Knee Strength (3 Sets)
Chest Supported Row x8
Slow Eccentric Knee Extension x10
Rest 60 sec

Block 4 – Single Leg Control (3 Sets)
Front Foot Elevated Split Squat (Short ROM) x8/leg
Face Pull x15
Rest 45 sec

Block 5 – Core + Lower Leg (2 Sets)
Standing Calf Raise x15
Cable Pallof Press x12

🟩 FULL BODY B

Block 1 – Activation (1 Set)

Monster Walk x15
Single Leg Glute Bridge x10
Wall Slides x15
Band External Rotation x15

Block 2 – Primary Strength (4 Sets)
Romanian Deadlift x8
Assisted Pull-Up or Lat Pulldown x8
Rest 60 sec

Block 3 – Posterior Chain + Push (3 Sets)
Barbell Hip Thrust x10
Seated DB Shoulder Press x8
Rest 60 sec

Block 4 – Stability (3 Sets)
Single Leg Romanian Deadlift x8
Rear Delt Fly x15
Rest 45 sec

Block 5 – Arms + Lower Leg (2 Sets)
Hammer Curl x10
Single Leg Calf Raise x12


🟨 FULL BODY C

Block 1 – Activation (1 Set)
Banded TKE x20
TRX Squat x10
Band Straight Arm Pulldown x15
Mini Band Walk x15

Block 2 – Primary Strength (4 Sets)
Loaded Poliquin Step-Up x10/leg
Incline DB Press x8
Rest 60 sec

Block 3 – Pull + Knee Control (3 Sets)
Seated Cable Row x10
Step Down x8/leg
Rest 60 sec

Block 4 – Stability (3 Sets)
TRX Single Leg Squat x8/leg
Cable Y Raise x12
Rest 45 sec

Block 5 – Core (2 Sets)
Dead Bug x10
Tibialis Raise x15


PHASE 3 – PERFORMANCE & RESILIENCE (Weeks 9–12)

🟦 FULL BODY A

Block 1 – Activation (1 Set)

Banded TKE x20
Monster Walk x15
Band Pull Apart x20
Scap Push-Up x15

Block 2 – Primary Strength (4 Sets)
Barbell Box Squat x6
Barbell Bench Press x6
Rest 75 sec

Block 3 – Strength + Knee Control (4 Sets)
Chest Supported Row x6
Slow Step Down (4-second lowering) x8/leg
Rest 60 sec

Block 4 – Dynamic Stability (3 Sets)
Step-Up to Knee Drive x8/leg
Face Pull x15
Rest 45 sec

Block 5 – Core + Lower Leg (2 Sets)
Single Leg Calf Raise x15
Pallof Press x12/side


🟩 FULL BODY B

Block 1 – Activation (1 Set)
Monster Walk x15
Standing Calf Raise x20
Wall Slides x15
Band External Rotation x15

Block 2 – Primary Strength (4 Sets)
Romanian Deadlift x6
Weighted Pull-Up or Heavy Lat Pulldown x6–8
Rest 75 sec

Block 3 – Posterior Chain + Push (4 Sets)
Heavy Barbell Hip Thrust x8
Seated DB Shoulder Press x8
Rest 60 sec

Block 4 – Stability (3 Sets)
Single Leg Romanian Deadlift x8
Rear Delt Fly x15
Rest 45 sec

Block 5 – Carry + Arms (2 Sets)
Suitcase Carry x30–40 m
Hammer Curl x10


🟨 FULL BODY C

Block 1 – Activation (1 Set)
Banded TKE x20
TRX Squat x10
Band Straight Arm Pulldown x15
Mini Band Walk x15

Block 2 – Primary Strength (4 Sets)
Loaded Poliquin Step-Up x8/leg
Incline DB Press x8
Rest 60 sec

Block 3 – Pull + Knee Strength (4 Sets)
Seated Cable Row x8
Forward Step Down x10/leg
Rest 60 sec

Block 4 – Dynamic Stability (3 Sets)
Step-Up to Balance x8/leg
Cable Y Raise x15
Rest 45 sec

Block 5 – Core + Lower Leg (2 Sets)
Dead Bug x12
Tibialis Raise x15