In the first week, you'll learn the information you need in order to start Stage 1 in the following week.

• What equipment you'll need (your own weights or the Healthy Knees Fitness Kit)
• Foundational Exercises to Get Started 
• Exercise Vault: the Library of All of the Exercises so you can see exactly how to perform each move
• Equipment Review:  We show you all the equipment you'll want, how to buy it if you don't already have it, and lots of other fun info
• Tutorials: We have extra tutorials to help you get started

We start where you are to establish a base for your strength building program to stabilize your knees and stop the downward spiral.  These 4 weeks build your confidence and knowledge about the right way to train with good form to protect your knees. 

We include

• Movement Foundations (the basis for waking up muscles that may have gotten lazy)
• Balance Training (helps identify compensations and weaknesses to bring you improved balance and posture)
• Muscle Development (we teach you the right exercises to strengthen knees, hips, ankles, and core)
• Stretch & Release (how to improve range of motion and release tension)
• 1 new workout every week that builds on what you did the week before

Moving your knee through repeated no impact, no weight bearing, no lateral movement helps your knee to produce healthy synovial fluid.  The synovial fluid is like oil for your joint; it reduces friction (think reduce pain) and nourishes your cartilage.  

We introduce riding a stationary bike as part of your training.  And it feel like Relief!  You might be surprised at how GOOD cycling (the right way) makes your knees feel.

We'll teach you:

• How to properly set up your bike
• How to sit on your bike for more comfort
• Primary focus is on good cycling technique so you become efficient while you protect your knees
• 2 different 30-minute rides each week that build on what you did the week before
• It feels good and is fun!  You will feel accomplished after every ride

You've now laid a solid foundation of strength training and cycling, it's time to start building on that!  We add more challenges, increase complexity, and start pushing exertion. 

• Cycling training goes to the next level with building strength and stamina - because you are ready for it. 
• We keep our time on the bike to 30 minutes per ride and start ramping up the challenges
• Your strength training is making you stronger and you can feel it.  
• You are moving more weight and have more confidence in what your knees (and your body) can do.

In Stage 4, you'll up the ante.  Your knee health is at stake and this last stage pushes you into the realm of power.  You'll love how cycling has helped to soothe your knee pain and may even crave your time on the bike.

• The focus of this stage is feeling powerful and confident in all of your moves
• Over 4 weeks, Cycling ramps up from 30 minutes to 45 minutes to continually improve your muscular endurance and stamina
• In the weekly strength training, you'll take on more complex moves because you are ready
• You feel confident and ready for your knees to carry you to new adventures!

This is an at-home follow along program. In "Week 0" you'll get acquainted with the program, meet the instructors (Robin Robertson and Tyler Budwey) watch tutorials, and have a chance to explore the Exercise Vault, Equipment Review, and get started with the Foundational Movements.

Then, every week a new module will open.  Each Week's module includes videos for you to review on your own schedule:

• "Weekly Success Path" video from Robin - what to expect for the week
• 1 Strength Training Lesson for you to repeat 2 or 3 times during the week
• Mindset Lesson - because what you think matters
• Fuel Lesson - how you take care of your body affects your knees and your overall health

Then, starting in Stage 2, you'll also receive:

• 2 different Indoor Stationary Bike ride videos each week.  You can repeat one of the rides if you want to make 3 days of cycling per week.