REBUILD YOUR KNEE.
RETURN TO YOUR SPORT WITH confidence
The 12-Week Knee Rehabilitation Program is a full-gym, structured system for basketball and volleyball athletes serious about rebuilding their knee properly — not a quick fix or a bodyweight-only walkthrough. Built the same way I’d program it for someone walking into my clinic.
SOUNDS
FAMILIAR?
Recurring knee pain that flares up during play. Not knowing whether it’s safe to keep training or if you’re making it worse. Wondering if it will ever fully go away — or if you’re just built this way. This program exists because that uncertainty is worse than the pain itself.
What you’ll work towards
- A knee that can handle jumping, cutting and landing without hesitation
- A clear understanding of why your knee hurts and how to manage it long-term
- Strength and stability rebuilt in a structured, progressive order
- Confidence back on the court — not just clearance to play
Is this program right for you?
This program is built for basketball and volleyball athletes with recurring or nagging knee pain who have full gym access and are ready to train seriously — not a fresh, acute injury, and not a bodyweight-only introduction. If you’ve had recent surgery, a new significant injury, or sharp/severe pain, see a physiotherapist in person first before starting.
WHAT IS
included?
- Full 12-week training plan, broken into phases
- Video demonstrations for every exercise
- Clear progression each week — no guesswork
- Access through the app, anytime
A structured path from where you are now to where you want to be
Phase 1 — Calm the pain, rebuild the basics (Weeks 1–4) Address pain, restore basic strength and mobility, and understand what’s actually driving your symptoms.
Phase 2 — Build real strength (Weeks 5–8) Progressive loading to build the strength and control your knee needs to handle real training.
Phase 3 — Return to sport (Weeks 9–12) Sport-specific movement — jumping, landing, cutting — rebuilt gradually so your knee is ready for full training and competition.
TRAIN WITH clarity
WHEREVER YOU ARE
Everything is delivered through the app — your weekly sessions, exercise videos and progress tracking in one place. Can be combined with your current basketball or volleyball training.
BUILD BY A
physiotherapist
NOT A GENERIC PROGRAM CREATOR
This isn’t a template pulled from a fitness site. It’s built the same way I’d build a plan for an athlete walking into my clinic — grounded in how knee injuries actually happen in basketball and volleyball, not generic rehab advice.
“10/10 I can recommend Pradeep to everyone”
Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.
- Gustave
“10/10 I can recommend Pradeep to everyone”
Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.
- Gustave
“10/10 I can recommend Pradeep to everyone”
Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.
- Gustave
START YOUR
PROGRAM
GOAL: Return to sport pain-free and stronger
DURATION: 12 weeks
ACCESS: Immediate, via app
INCLUDES: Full program, videos, weekly progression
PRICE: €39,-
FAQ
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
Take the next step towards returning stronger
Stop guessing whether your knee will hold up. Start a plan built specifically for this.