Strength

Stage 1 · Early

Gentle activation and range — off the feet or unloaded, little to no load through the joint

• Straight Leg RaiseKnee locked straight · lift to the other thigh · lower slowCalisthenicsKnee extensionSeated / lying
• Seated Resisted Ankle EversionSeated, band around the forefoot · roll the foot outward against the band · control backLoop BandSeated / lying
• Seated Resisted Ankle InversionSeated, band around the forefoot · roll the foot inward against the band · control backLoop BandSeated / lying

Stage 2 · Progressing

Active, partial load — building range and control

• Glute BridgeDrive through the heels · squeeze at the topCalisthenics
• Calf RaiseRise onto the toes · pause · lower slowCalisthenicsWeight bearing
• Long Arc QuadSit tall · straighten the knee fully · hold 3s at the top · lower slowCalisthenicsKnee extensionSeated / lying
• Standing Hamstring CurlHold support · bend the knee, heel toward the glute · lower controlledCalisthenicsKnee flexionWeight bearing
• Wall Slide Mini SquatBack on the wall · slide to a shallow bend · drive up through the heels · knees track over the toesCalisthenicsKnee flexionWeight bearing
• Sit-to-StandSturdy chair · nose over toes · stand without hands if you can · sit down slowCalisthenicsWeight bearing
• Terminal Knee ExtensionBand behind the knee · straighten against the tension · squeeze the quadTube BandKnee extensionWeight bearing
• Single-Leg Calf RaiseBalance on one foot near support · rise onto the toes · lower slow · switch sidesCalisthenicsBalanceWeight bearing
• Standing Banded Hip FlexionBand around the ankle · drive the knee up against the tension · lower with controlLoop BandWeight bearing
• Band ShrugStand on the band · shrug straight up against the tension · pause · control downTube BandWeight bearing
• Band External RotationAnchor at elbow height · elbow pinned to the side · rotate the forearm out slowlyTube Band
• Band Internal RotationAnchor at elbow height · elbow pinned to the side · rotate the forearm in slowlyTube Band
• Wall Push-Up PlusHands on the wall, arms straight · push through the blades to round the upper back · relaxCalisthenics

Stage 3 · Strengthening

Loaded and single-limb work — rebuilding real strength and function

• Bodyweight SquatFeet shoulder-width · sit back · drive up tallCalisthenicsWeight bearing
• Single-Leg Glute BridgeOne leg extended · hips level · squeeze · per sideCalisthenics
• Step-UpLow step · drive through the whole foot · step down with control · knee tracks over the toesCalisthenicsWeight bearing
• Lateral Step-DownOn a low step · lower the free heel slowly to the floor · drive back upCalisthenicsKnee flexionWeight bearing
• Standing Banded Hip External RotationBand above the knees · half-squat stance · rotate the knee out and back against the bandLoop BandWeight bearing
• DB Single-Arm Rear-Delt FlyOne dumbbell · hinge over · raise the arm out to the side · squeeze the backDumbbell
• Band Standing Hamstring CurlLoop the band at one ankle, stand on the other end · hold support · curl the heel to the glute · lower slowTube BandKnee flexionWeight bearing
• Reverse Lunge to Towel TapFold a towel behind you · step back, lower until the back knee lightly grazes it · don’t rest weight on it · drive through the front heelCalisthenicsKnee flexionWeight bearing
• Band Scaption RaiseStand on the band · raise the arms to a Y at 30°, thumbs up · control downTube Band
• Prone I-Y-T RaiseFace down · arms overhead · lift in an I, then Y, then T · squeeze the blades · lower slowCalisthenics
• Side-Lying External RotationOn your side, elbow tucked to the ribs · rotate the dumbbell up · slow control downDumbbell
• Single-Leg Eccentric Heel DropLow step, heel off the edge · rise on one foot · lower the heel below the step slowlyCalisthenicsWeight bearing

Also useful

• KB Suitcase CarryOne kettlebell at your side · stand tall · walk without leaning
• KB Farmer HoldKettlebells at your sides · shoulders packed · stand tall and hold · log seconds
• DB Overhead CarryDumbbell locked overhead · ribs down · walk tall without leaning
• DB Single-Leg Calf RaiseOne dumbbell in hand · balance on one foot · full stretch and drive tall
• DB Split SquatStagger your stance · drop the back knee straight down · drive up through the front heel
• Bike Hill ClimbIncrease resistance every minute · stay seated or rise out of the saddle · grind through
• Rowing Machine Pull (Strength Pace)Slow controlled pulls · drive with the legs first · squeeze the shoulder blades at the finish
• Barbell Back SquatBar on the upper back · sit back and down · drive through mid-foot
• Barbell Front SquatBar in the front rack, elbows up · sit tall · drive up
• Barbell Romanian DeadliftHinge at the hips · bar close to the legs · flat back
• Barbell DeadliftHips back, flat back · drive the floor away · lock out tall
• Barbell Bent-Over RowHinge to 45° · flat back · drive elbows past the ribs
• Barbell Overhead PressBrace the core · press to full lockout overhead
• Barbell Floor PressLying on the floor · elbows to the floor · press up
• Barbell Glute BridgeBar across the hips · drive through the heels · squeeze at the top
• Barbell Reverse LungeBar on the back · step back · drop the back knee · drive through the front heel
• Barbell Bicep CurlNo swing · full stretch at the bottom · curl to the top
• Barbell ShrugShrug straight up against real load · pause · no rolling
• Cable Standing RowChest up · drive the elbows back · squeeze the shoulder blades
• Cable Lat PulldownWide overhand grip · pull the bar to the upper chest · control up
• Cable Straight-Arm PulldownArms straight · pull the bar down to the thighs · feel the lats
• Cable Chest PressSplit stance · press straight out · control the return
• Cable Standing FlySoft elbows · wide arc · squeeze at the finish
• Cable Face PullRope at eye height · pull to the face · elbows high
• Cable Rear-Delt FlyCross-cable handles · pull out and back · squeeze the upper back
• Cable Upright RowPull straight up to chest height · elbows lead · no shrug at the top
• Cable Lateral RaiseLow pulley · raise out to shoulder height · no swing
• Cable Triceps PushdownElbows pinned to the sides · press down to full lockout
• Cable Bicep CurlElbows still · curl to the top · slow negative
• Leg PressFeet shoulder-width mid-platform · lower to 90° · drive through the heels
• Single-Leg Leg PressOne foot centered on the platform · press through the heel · control the negative
• High Foot-Placement Leg PressFeet high on the platform, wider stance · drive through the heels to bias the glutes
• Lat Pulldown (Wide Grip)Wide overhand grip · pull the bar to the upper chest · control up
• Close-Grip Lat PulldownClose neutral or underhand grip · drive the elbows down · squeeze the lats
• Single-Arm Lat PulldownOne handle · pull straight down to the hip · resist the twist
• Barbell Bench PressBar over the chest · lower to the sternum · press to lockout
• Barbell Incline Bench PressBench at 30-45° · lower to the upper chest · press to lockout
• Barbell Close-Grip Bench PressHands just inside shoulder-width · elbows tucked · press to lockout
• DB Bench PressDumbbells over the chest · lower to a stretch · press up and slightly in
• DB Incline PressBench at 30-45° · press the dumbbells up and together · control down
• DB Incline FlyBench at 30-45° · soft elbows · wide arc down to a stretch · squeeze up
• DB Seated Shoulder PressBack flat on the bench · press to full lockout overhead · control down
• Barbell Hip ThrustUpper back on the bench · bar across the hips · drive through the heels to full lockout
• DB Single-Arm Bench RowChest on an inclined bench · row one dumbbell to the hip · flat back throughout
• Barbell Box SquatSit back onto the bench · pause · drive up through mid-foot
• Barbell Sumo DeadliftWide stance, toes out · grip inside the knees · drive the floor away, hips through
• Barbell Deficit DeadliftStand on a plate or two · same flat-back setup · pull through the extra range
• Barbell Rack PullBar set at knee height on the pins · flat back · lock out tall
• Barbell Pause SquatSit back and down · pause 2-3 count at the bottom · drive up with no bounce
• Barbell Push PressDip the knees · drive the bar off the shoulders to lockout
• Barbell Pendlay RowBar starts on the floor each rep · flat back, parallel to the floor · row explosively to the belly
• Barbell Good MorningBar on the back · hinge with a flat back · feel the hamstrings load
• Barbell Walking LungeBar on the back · step long · drive through the front heel each rep
• Cable Seated RowSit tall, knees soft · row the handle to the belly · squeeze the shoulder blades
• Leg Press Calf RaiseLegs near lockout on the platform · press through the balls of the feet · full stretch down
• Weighted Pull-UpAdd load at the hips or between the feet · pull the chest to the bar · full hang at the bottom