​​Level: all levels 

Duration: 4 weeks 

Each week you have:

• 2 prehab workouts

• 2 mobility workouts

Program Details: if you’ve dealt with knee pain or IT band syndrome and want to prevent it from putting a stop to your training, this is the ultimate approach! Each week, you have prehab workouts to help protect your knees and prevent your IT band from overworking. The exercises include glute medius activation, frontal plane movement, eccentric quad strength and much more. The mobility workouts in this plan are programmed to help open your movement capacity, strengthen your joints and prevent muscle imbalances.

Equipment: Resistance bands (purchase HERE), yoga block, foam roller, dumbbells or kettlebells (15 lb+), a box or bench, and a mat