From the Ground Up

An 8-week program that trains your hips, knees and ankles as one connected chain.

Inside: 35 exercises across 3 phases, each with step-by-step instructions, a coaching cue for what it should feel like, and a modification if it's uncomfortable. Follow-along videos linked from every exercise that has one. A 14-stretch library organized by body part. The traffic light system so you always know when to push and when to back off. Printable session logs and phase checkpoints.

You'll need: an exercise mat, a wall and a loop resistance band. From week 4: a light dumbbell (a loaded backpack works) and a sturdy chair. One exercise uses a small ball, and a rolled towel works just as well.

This program is movement education and fitness coaching, not medical advice. Consult a medical professional before starting any exercise program.