12-Week Program · Digital Download
12-Week Golf Knee Pain Plan
Strengthen what supports your knee. Swing without holding back.
Knee pain in golf is almost always about what's above and below the joint — weak glutes, tight hips, or calves that can't absorb load. This plan restores knee mobility, builds quad capacity, and develops the hip and glute strength to take pressure off the joint through every rotation.
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What You'll Build
The 5 areas this program targets
How It's Structured
The 3-phase progression
Phase 1
Phase 1 — Weeks 1–4
Calm the knee, restore joint mobility, and begin low-load quad and glute activation in positions your body can tolerate.
Phase 2
Phase 2 — Weeks 5–8
Progress quad and hip loading, address calf and hamstring stiffness, begin single-leg work.
Phase 3
Phase 3 — Weeks 9–12
Heavy lower-body strength work, rotational loading, and a structured return-to-golf progression.
Everything Included
More than exercises — a complete protocol.
Every plan follows the same comprehensive structure so you always know exactly what to do, when to do it, and how to adjust if something isn't working.
Daily pain-reduction routine
3 mobility sessions per week
2 stretching & recovery sessions per week
3 progressive strength sessions per week
Golf-specific warm-up & post-round recovery
12 weekly progress checklists
Exercise regressions for every movement
5-level return-to-golf progression
Research references & professional notes
Ready to get started?
12-Week Golf Knee Pain Plan — $119, instant digital download.