Tracy Trotter

Knee Rehab A


🟩 HINGING AND PRESSING

Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling T-Rotations x10/10 (Band Option)
Knee-to-Wall Ankle Rocks x10/10
Standing Hip CARs x5/5
Supported Deep Squat Hold (very shallow) 20–30s
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Glute Bridge + Glute March x10/10
RDL Warm-Up x10
Short Arc Quads (SAQ) x12/12 (3s squeeze)
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Step-Up (controlled, pain-free height) x8/8
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Chest Press (Wide + Narrow) x6/6
Double Band Pulldown (Neutral or Supinated Grip) x10
30s rest – 3 Sets

Block 5 – Accessory / Core + Knee Stability
BB Push-Ups x10 or Swiss Ball Pot Stir x10/10
Terminal Knee Extensions (Band TKE) x12/12 (2s hold)
30s rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING

Week 1 + 3

Block 1 – Mobility Prep
Quadruped Shoulder + Hip CARs x5/5/5/5
Hip 90/90s x5/5
Knee-to-Wall Ankle Rocks x10/10
TRX Assisted Squat (short range) x8
Standing Hamstring Swoops x10/10
1 Set

Block 2 – Primary Strength (Squat + Pull)
Box Squat (above parallel, pain-free depth) x10
Band or Cable SA Lat Prayer x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Hinge + Row)
TRX Rows or Inverted Rows (Pronated Grip) x10
DB RDL (soft knees) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Knee Control Work
Step-Downs (low height, slow eccentric) x8/8
Tempo Box Squat (3s down, controlled) x8
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow


🟦 THRUSTING AND OVERHEAD PRESSING

Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Prone Angels x10
Knee-to-Wall Ankle Rocks x10/10
Standing Hip CARs x5/5
Glute Bridge w/ Reach x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust x10
Supported Step-Up (pain-free height) x8/8
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Half-Kneeling SA DB Shoulder Press x10/10
TRX Row (Inverted Option) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Knee Stability
DB Pull-Through x10
Short Arc Quads (SAQ) x12/12 (2s squeeze)
1:00 rest – 3 Sets

Block 5 – Finisher / Core + Hip Series
Prone Leg Lift ISO Hold 20s/20s
Banded Fire Hydrants x10/10
Glute Bridge ISO Hold 30–40s
2–3 Sets

🟩 HINGING AND PRESSING

Week 2 + 4

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling Hip Flexor / Quad Stretch 30s / 30s
Half-Kneeling T-Spine Rotations x6 / 6
Knee-to-Wall Ankle Rocks x12/12
Standing Hip CARs x5/5
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10 / 10
Banded Bridge / Hip Thrust x10
Deadlift Warm-Up x10
Short Arc Quads (SAQ) x15/15
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlift x10
Low Step-Up (slightly more load or control) x8/8
30 s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Alternating Chest Press (Wide Grip) x6 / 6
SA Band Pulldown (Neutral Grip) x10 / 10
30 s rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Plank Shoulder Taps + Mountain Climbers x20 / 20
Terminal Knee Extensions (Band TKE) x15/15
30 s rest – 3 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING

Week 2 + 4

Block 1 – Mobility Prep
Standing Hip + Shoulder CARs x5 / 5 / 5 / 5
Rack-Supported Squat Hold (shallow) 20–30 s
Knee-to-Wall Ankle Rocks x12/12
TRX Assisted Squat x8
Standing Hamstring Swoops x10/10
1 Set

Block 2 – Primary Strength (Squat + Row)
Box Squat (slightly lower if tolerated) x10
Half-Kneeling SA DB Row (Bench Supported) x10 / 10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Row + Hip)
BB or TRX Row (Supinated Grip) x10
DB RDL x10
1:00 rest – 3 Sets

Block 4 – Accessory / Lower Leg + Knee Rehab
DB Calf Raises x20
Tib Raises x20
Long Arc Quads (LAQ) x12/12

Block 5 – Finisher
Gunshow


🟦 THRUSTING AND OVERHEAD PRESSING

Week 2 + 4

Block 1 – Mobility Prep
Child’s Pose Walks x5 / 5
Hip 90/90s w/ Thrust x5 / 5
Knee-to-Wall Ankle Rocks x12/12
Standing Hip CARs x5/5
Glute Bridge w/ Reach x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB or BB Staggered Hip Thrust x10 / 10
Low Plank Hold 30–40 s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Row)
DB Push Press / DB Clean & Press Option x10
TRX Row (Supinated Grip) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Controlled Knee Work
Step-Downs (progress height if pain-free) x8/8
DB Forward Raise x10
1:00 rest – 3 Sets

Block 5 – Finisher / Core + Glute Series
Plank Shoulder Taps x10 / 10
Banded Plank Step-Outs x10 / 10
Glute Bridge ISO Hold 30–45s
2–3 Sets