Sun
Mon
Tue
Wed
Thu
Fri
Sat
Plan Overview
Ground rules, the 4-week structure, and how everything works.
📅
Calendar First
Tap any day to schedule a workout type and week. Track completions by date.
🔗
Exercise Links
Every exercise name links to a Google search so you can see form instantly.
⏱
Time Slider
Set your available time. Sets/reps adjust. Low-priority exercises grey out.
🦵
No Deep Bend
Keep all knee bends above 60–70°. Never force flexion on the left knee.
⚡
VMO is King
TKE and Straight Leg Raises are always in, even at minimal time.
🧊
Ice Every Time
15–20 min after every session, run, and hike. Non-negotiable.
4-Week Structure
Same 4-day framework each week, escalating challenge.
| Week | Theme | Run | Hike |
|---|---|---|---|
| 1 | Foundation — activation, form mastery | 25 min flat | 45 min flat trail |
| 2 | Build — +1 set, heavier bands | 32 min flat/moderate | 60 min mild incline |
| 3 | Load — dumbbells on all compounds | 38 min rolling hills | 70 min hilly terrain |
| 4 | Challenge — single-leg peak volume | 45 min hills + strides | 85 min mountain hike |
⚠️ Always Avoid
- Deep squats or full knee flexion
- Forward stepping lunges
- Plyometrics or jumping
- Downhill running (until Week 4)
- Running through sharp pain
✓ Recovery Essentials
- Ice 15–20 min after every session
- Compression sleeve for runs & hikes
- Elevate leg in the evening
- Trekking poles on all hilly hikes
- Trail shoes with lateral support
Workout History
All logged sessions, most recent first.
Ongoing Weekly Regime
Post-program sustainable structure. Keep scheduling on the calendar.
THE MAINTENANCE WEEK
Cycle this structure indefinitely after completing 4 weeks
Monday
💪 Strength — Lower Body
Step-ups, reverse lunges, RDL, hip thrusts, TKE. 50–60 min. Increase weight monthly.
Tuesday
🏃 Run — 40–50 min
Rolling terrain. Moderate pace. Ice after.
Wednesday
😴 Rest or Easy Walk
20–30 min. Mobility optional.
Thursday
⚡ Strength — Single-Leg + Stability
Single-leg deadlifts, split squats, balance, TKE. 45–50 min.
Friday
😴 Rest
Recovery is adaptation.
Saturday
🥾 Hike — 60–90 min
Alternate flat and hilly. Progress pack weight gradually.
Sunday
😴 Full Rest
Full recovery day.
Monthly Progressions
| Month | Strength | Running | Hiking |
|---|---|---|---|
| M1 | Shallow goblet squat (if pain-free) | 50–55 min every other week | Add second hike day |
| M2 | Barbell RDL, heavier split squats | 1× tempo run (20–25 min) | Loaded pack (5–8 lbs) |
| M3 | Progress goblet squat depth | 55–60 min trail runs | Mountain days, 10–15 lb pack |
| M4+ | Physio reassessment — return to barbell | Trail running as primary cardio | Backpacking overnight goal |