Knee [P]rehab Program

Improve Knee Health & Supercharge Lower Body Performance Anytime, Anywhere

This 3-month Knee Physical Therapy Program is available now, through our revolutionary [P]rehab on-demand app!

Program Details

Description

Knee injuries affect thousands of individuals each year, let’s make sure you’re not one of them! This program is designed to improve your lower extremity, mobility, stability and strength while also improving the strength of your core and other accessory muscles that are crucial to lower extremity health and injury prevention. If you’re ready to build resilience in your knee and take on whatever challenges life throws at you, then look no further. Let’s get started!

This program is best suited for those with mild to no (0-4/10) knee pain or injury prevention including: ACL sprain/tear, LCL/MCL/PCL sprain/tear, knee arthritis, knee issues/limitations due to pain, quadriceps strain, chondromalacia, lateral knee pain, IT Band Syndrome, IT Band tightness, or pre-op total knee replacement.

If this program is too challenging for you, check out our Knee Rehab!

If you are looking for more of a challenge, check out our Lower Body Performance Level 1!

Instructors

The Prehab Guys

Duration
12 weeks

Frequency
4x/week

Category
Prehab : Eliminate small tweaks & pains while bulletproofing your body

Program Schedule

Week 1

In week 1, you will focus on diving into foundational mobility and stability. You’ll also learn the importance of exposing commonly injured tissues to challenging exercises, let’s get started.

Week 2

In week 2, you will further progress mobility while beginning to challenge stability and strength in different planes of motion. We guarantee you’ll be feeling the burn in no time.

Week 3

This week you will really begin to push your single leg stability which is crucial to improving your neuromuscular control for injury prevention. You’ll also learn how to address your knees diving in with certain motion, is this bad? Let’s find out!

Week 4

Let’s continue this knee health momentum with some solid core work and squat work in different planes of motion!

Week 5

In week 5, let’s really work on that glute strength! The knee joint is found between two mobile joints, the ankle and the hip, making it important to improve strength through both of these joints to better support the knee! Let us teach you how to properly perform banded glute exercises. Are you ready?

Week 6

Time to focus on single leg control and stability as this is crucial for knee injury prevention. You’re gonna love this week, trust us.

Week 7

You know all those core exercises you have been doing such a great job with? Let’s get after it even more! This week, let’s further strengthen your core and get after that single leg stability.

Week 8

Let’s really dive into some single leg work to better improve your core control and single leg control in different planes of motion! Time to feel the burn!

Week 9

Let’s further build on all this strength you have gained! With focus on core strength, hip strength, knee strength, ankle strength and shoulder strength (yes, we said shoulder strength) you will be working it all! Why settle for just a strong knee when you can have a strong body?! Are you ready? Let’s do it!

Week 10

Feeling resilient? Good, you’ve come a long way, let’s keep after it! Let’s continue to build on that foundational strength with more complex movements, adding it all together. You’ve put in the work, let’s make it relevant to YOU!

Week 11

Let’s continue to challenge your resilience by progressing you in different planes, with different bases of support, and with different speeds and tempos. You’ve come a long way, let’s finish this thing strong.

Week 12

Week 12! You’ve made it and let us just say that you are looking strong and ready to take on whatever life throws at your knee. More importantly, you’ve learned how to take control of your knee and health along the way. For you last week, you’ll focus on challenging your single leg stability, core stability and strength through different planes and tempos. Let’s not let up now!

Success Rate

0K+

Happy [P]rehabbers

0M+

Fans

Traditional Physical Therapy is Broken

Are you tired of…

being in pain?

red tape, and overpriced
low-quality care?

facing long waits?

Say Goodbye to Barriers

[P]rehab allows people to get the care they need, when they need it, at a fraction of the cost.

No wait times

No insurance limitations

No appointments

Accessible from anywhere, anytime

No time off work

Trusted By

The Prehab App: #1 Physical Therapy App

93% of App Users Reported Getting Out of Pain

The app features personalized programs specifically designed to address common injuries, with clear, tutorial-style videos.

91% of App Users Reported Improved Mobility

Developed by the expert physical therapists, the [P]rehab app is your personal guide to increasing mobility, flexibility, and overall physical well-being.

83% of App Users Reported Returning to Previously Limited Activities

Your favorite activities are waiting for you. Let [P]rehab help you get back to doing what you love, one step at a time!

Cost Comparison

[P]rehab App vs Traditional Health Care:

Getting Started is Easy

1. Download the app

Start 7 Day Free Trial Now!

2. Take the Bodyscan

Answer a few questions to find your personalized program

3. Start Prehabbing

Get immediate access to use anytime, anywhere

taking control of your health has never been easier

All Annual Plans Start with a 7-Day Free Trial!

MONTHLY PLAN

$49.99 / month

(billed monthly)

All of our 55+ Programs
100+ Follow-Along Classes
130+ Unique Workouts
4,000+ Exercise Videos
Cancel Anytime
Does NOT Include Trial

Best Value

ANNUAL PLAN

$16.66 / month

SAVE 66% (billed annually)

All of our 55+ Programs
100+ Follow-Along Classes
130+ Unique Workouts
4,000+ Exercise Videos
Cancel Anytime
Includes FREE 7 day trial

*Prehab is now FSA/HSA eligible

*Corporate + group rates available, please email sales@theprehabguys.com

What Our Members Say

I have minimal pain now after beginning the full program

I committed to the year option with prehab and it has been life changing. I am not exaggerating at all. I have minimal pain now after beginning the full program, I can not say thank you enough!

Jaime B.

I highly recommend this app for rehab and overall health!

There are so many workout apps out there but this one is so unique! Not only is it user friendly and good looking but it’s very educational and includes injury prevention and rehab. I really enjoyed using this app as PT student because it helps me see the many different exercises available and for certain regions of the body as well as hearing patient education from different providers.

Skyler D.

I have finally found something that I can actually benefit from that’s tailored to me, my strengths, and more importantly my weaknesses!

I’ve tried all the training apps from Nike Training apps, influencer apps, etc. I have finally found one I can benefit from. From finding them on social media and following their development as a team has been amazing to see. YOU GUYS HAVE DONE IT AGAIN

Andrew S.

So much more than any other app!

The exercises are professionally recorded and explained, very easy to understand. I like the simplicity of the app and find it super educational, so much more than any other app!!

Craig A.

This app has everything you need for self-rehab with the guidance of a PT-led and created program.

As a PT, I’m always looking for ways to keep my clients accountable at home. This provides a fool-proof way to continue your fitness and wellness journey on your own at home.

Lauren F.

My shoulder is now healthier than it was before

I completed your Rehab program and now midway through the Prehab program! My shoulder is now healthier than it was before my rotator cuff injury!

Tara C.

[P]rehab is incredibly accessible and has a number of programs that I used to help rehab various injuries.

I was able to customize my training to focus on my unique issues and almost immediately found results. The [P]rehab team is filled with subject matter experts and the app really reflects their work and approachability. 100% confident I’ll incorporate the app into my daily training regiment

Stephen J.

This app will revolutionize the pain process and help thousands who unfortunately until now, had to suffer through it all and just settle.

As an instructor of trainers, I’ve taught over 5,000 aspiring PTs on what it takes to become a successful personal trainer. When it comes to injuries, we refer out to experts like everyone on the Prehab Team. With their newest APP, the process has become so much easier and more effective then ever before. There is now hope for people in pain! Highly recommend for EVERYBODY.

Chris H.

Absolutely love the app!!

So sleek and easy to use. Makes it way easier to stay on top of my programs

Nate H.

The Solution you need in the Palm Of Your Hand!

Build a robust system that is resilient to risk of injury!
Easy to digest physical therapy education videos & resources to learn about your body
Zero wait times, no hidden fees, no barriers to entry!
Available to you at your fingertips from anywhere in the world

Welcome to the Prehab Path

The Prehab membership gives you instant access to ALL of the programs on the app. No matter what stage of rehab you’re in, you’ll find a program where you’re at and beyond.