01 · (13 pages)
The Gym Knee Blueprint
why the gym is a specific test for the knee, and what the deep-squat myth actually gets wrong
HUMAN DYNAMIX · KNEE PROGRAMS
The Gym Knee Program
Lift heavier. Keep your knees in the program.
Strength training is one of the best things you can do for long-term knee health, and one of the most common places knee pain shows up, not because lifting is dangerous, but because load gets added faster than the joint can adapt. This program gives you a real 10-week strength progression built around closing that gap.
4files
28sessions
24exercises
€19,95complete system · one-time payment
Digital English-language guides
YOUR STARTING POINT
A program for your knee.
gym-goers who want a structured lower-body strength program that protects the knee while they get stronger.
Educational content. Not medical advice. This program does not replace an in-person assessment.
ONE SYSTEM. FOUR TOOLS.
What's inside:
02 · (16 pages)
10-Week Program
Technique, Volume, Heavy Strength and Deload phases with a full squat, hinge and single-leg progression
03
Tracker
log working weights, sessions and knee pain, and know exactly when to progress
04
Quick Guide for your phone
the rules for leg day
A CLEAR PLAN
Understand. Train. Track.
the same traffic-light pain rule, with load progressing at a pace your knee's connective tissue can actually keep up with, never more than 5 to 10% at a time.
01
Understand
why the gym is a specific test for the knee, and what the deep-squat myth actually gets wrong
02
Train
Technique, Volume, Heavy Strength and Deload phases with a full squat, hinge and single-leg progression
03
Track
log working weights, sessions and knee pain, and know exactly when to progress
Preview from the included English-language files.
TEN WEEKS. ONE LOGICAL PROGRESSION.
Build capacity, step by step.
Weeks 1–3
Movement quality & base
Build clean squat and hinge technique with comfortable loads before real weight gets added.
Weeks 4–6
Build volume
More volume with moderate loads, and more single-leg work to build control under fatigue.
Weeks 7–9
Heavy strength
Your heaviest loads and lowest reps, building real strength around a well-prepared joint.
Week 10
Deload and retest
A lighter week that lets connective tissue catch up, then a retest of your numbers.
The plan gives you structure. How your knee responds decides when you step up.
SEE YOUR PROGRESS
Stop guessing. Track the change.
log working weights, sessions and knee pain, and know exactly when to progress
View preview ↗
Preview from the included English-language files.
HUMAN DYNAMIX
Expertise you can use at home.
Written by Sam Sankarey, physiotherapist and human movement scientist. Every core claim is backed by peer-reviewed research, cited in full at the end of the guide.
Ask us a question ↗GOOD TO KNOW
Frequently asked questions
Clear answers before you begin.
Who is this program for?
gym-goers who want a structured lower-body strength program that protects the knee while they get stronger.
How does the program work?
the same traffic-light pain rule, with load progressing at a pace your knee's connective tissue can actually keep up with, never more than 5 to 10% at a time.
What format are the files?
Three English-language PDFs and a spreadsheet tracker.
Is it a subscription?
No. This is a one-time purchase.
Does this replace an in-person assessment?
Educational content. Not medical advice. This program does not replace an in-person assessment.
KEEP MOVING
Your next step starts with a plan.
Lift heavier. Keep your knees in the program.
€19,95 complete system · one-time payment
Digital English-language guides