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Stabilization
The first 4 weeks of training in the KneeHab Program utilizes stabilization bodyweight routines to improve neuromuscular efficiency, correct muscle imbalances, and understand fundamental movement patterns.
8-week knee rehabilitation and strengthening program designed for outdoor enthusiasts recovering from injury or looking to improve knee stability. This program focuses on building strength, mobility, and neuromuscular control to help you get back to the activities you love, whether it’s hiking, skiing, or running.
This program is intended for individuals who are at least 6 months post-operation or have received clearance from their medical professional to engage in dynamic strength and mobility training.
KneeHab is an 8-week rehabilitation program designed to enhance knee strength, mobility, and stability—so you can confidently return to your outdoor pursuits. Whether you’re returning to sport after knee surgery, rehabbing a past injury, or dealing with ongoing knee pain, this science-based program is crafted to reduce re-injury risk and optimize knee health. Through specialized exercises that improve neuromuscular efficiency and build strength, KneeHab prepares you to return to the activities you love with stronger, more resilient knees!
Try the KneeHab program risk-free for a week. Experience customized workouts and support that will get your knee ready for any adventure.
PROGRAM STARTS EVERY MONDAY
EXCELLENT Based on 31 reviews Lindsay Dye2025.01.08.Trustindex verifies that the original source of the review is Google. This program has taken my skiing and fitness to another level. Mikey is great at explaining and walking through exercises. He is communicative, encouraging, and passionate about helping you. I strongly recommend this to anyone who is looking to adventure outside. Whether you’re a novice or an expert, I think this program can elevate your performance. Koen Braekman2025.01.07.Trustindex verifies that the original source of the review is Google. Ty Bear2025.01.06.Trustindex verifies that the original source of the review is Google. Mikey’s approach to achieving personal fitness goals is grounded in a calculated, science-based methodology. Through the program, I’ve discovered new and enjoyable training strategies, and the consistent focus on mobility has delivered remarkable benefits. I highly recommend the Powder Prep Program! Chris Pauley2025.01.03.Trustindex verifies that the original source of the review is Google. Great experience with OAT: easy to use app, quality videos, supportive community, and challenging workouts from an amazing trainer. I definitely recommend OAT!!! Drew Willim2024.12.03.Trustindex verifies that the original source of the review is Google. Mikey and the OATs training have been amazing. I’m in the best shape I have been in years. The program is easy to follow and the app is great. If you are like me and love the outdoor activities and want to get in better shape for them. OATs is the way to go. Mark Bitz2024.11.25.Trustindex verifies that the original source of the review is Google. Great program offering a 3 stage approach to growing/sustaining fitness long term. The format works and the depth of knowledge shared has been valuable. The program is flexible around scheduling (including time off to heal from Mt Bike crashes.) A prblem with chronic weakness resulting in limited lumbar flexibility and chronic discomfort has disappeared. I am more capable/flexible/robust across all my favorite sports (cycling, Nordic skiing, hiking, gardening, lifting heavy stuff.) Michael Ryan2024.11.23.Trustindex verifies that the original source of the review is Google. I’ve enjoyed the powder prep program immensely. The app is great, the workouts are challenging, and I can feel and see the progress as I go. My legs have never felt so strong. Mikey has truly designed a great program. From the workouts to the app, this program is a great all encompassing way to get ready for outdoor activities. Andrew Eckels2024.11.22.Trustindex verifies that the original source of the review is Google. Mikey’s program rocks!! Every exercise has a great in depth tutorial vid and the auto timer and audio for workouts make it super easy to dial in and commit to a workout. I Have been doing it the last two seasons and turned pre season stoke into super strong legs and core and have been able to rip like it’s mid season on opening day and do big tours in November feeling strong soreness the next day. The progression built into the the programs is really great for easing in and getting form dialed and learning new exercises and then powering up. In app competitions for being consistent with workouts are also an excellent motivator. Would absolutely recommend for anybody trying to improve their fitness and especially skiers boarders and mountain athletes! Kenneth Matthews2024.11.21.Trustindex verifies that the original source of the review is Google. Quality content in quality videos with a quality dude!
Strengthen the muscles around your knees to improve stability and balance, allowing you to move confidently on uneven terrain.
Increase your knee's range of motion and flexibility, helping you move freely and comfortably during outdoor activities.
Target your quads, glutes, and hamstrings with exercises designed to protect and stabilize your knees in every step.
Reduce your risk of knee injuries with exercises focused on alignment, balance, and neuromuscular control.
Connect with a group of outdoor enthusiasts committed to improving knee health and getting back to the activities they love.
The KneeHab Program moves you through two unique phases.
The first 4 weeks of training in the KneeHab Program utilizes stabilization bodyweight routines to improve neuromuscular efficiency, correct muscle imbalances, and understand fundamental movement patterns.
The primary objective of Stabilization Phase is to develop Neuromuscular Efficiency - your nervous system’s ability to recruit specific muscle groups to contract and stabilize specific joints during functional movements. We never want to add strength to dysfunction, for that will further perpetuate potential movement imbalances. Ultimately, we want to develop optimal movement patterns to reduce risk of injury, optimize performance in the field, and set you up for rapid progression in later phases.
Building upon the first training block, we focus heavily on building muscular endurance, balance, and agility. With longer, more challenging workouts this phase strengthens your knees for sustained activity, helping you navigate challenging terrain with confidence.
After establishing excellent biomechanics and neuromuscular pathways, we're ready to advance to the endurance phase! This phase utilizes more circuit style training to develop muscular endurance and cardiovascular performance with a strong emphasis on agility and balance. Additionally, we employ more advanced mobility techniques like Active-Isolated Stretching and Active-Release Technique to dive deep into breaking up myofascial adhesions to improve range of motion.
Enhance Your Training with the Right Equipment
The KneeHab program is designed to improve your knee strength, mobility, and stability, and can be completed with just your bodyweight. However, incorporating specific equipment can enhance your training experience and boost your results. Below is a guide to the recommended equipment for the KneeHab program:
Explore More: Want to learn more about these tools and how they can benefit your training? Visit our Home Gym Equipment Library for detailed information and tips on utilizing each piece of equipment effectively.
At Outdoor Adventure Training, we recognize that life is more than just training, and perfection isn’t the goal—progress is. To see significant and lasting results, consistency in your training routine is key. While we all have busy lives and unexpected commitments, aiming to meet your training goals at least 4-5 days a week can lead to remarkable improvements.
Here’s a breakdown of the estimated daily time requirements for each phase of the KneeHab program:
Stabilization Phase (30-45 minutes daily): In the first phase, you’ll focus on building knee stability, balance, and foundational strength. Dedicating 30-45 minutes per day allows you to work through these exercises effectively without overloading your knees, making it easier to fit into your schedule while still seeing progress.
Endurance Phase (45-60 minutes daily): As you move into the endurance phase, the intensity and duration increase to 45-60 minutes per session. This extra time ensures a focus on muscular endurance, balance, and agility, giving your knees the strength they need for more sustained outdoor activity.
We understand that some days will be busier than others. It’s okay if you can’t meet the time requirement perfectly every day. What’s important is maintaining overall consistency and dedication to the program. Even on days when you’re short on time, fitting in a short session is better than skipping entirely. Every bit of effort brings you closer to stronger, more resilient knees.
Stay committed, stay flexible, and watch as you transform into a stronger, more capable version of yourself. Let’s make every minute count!
Before embarking on any training program with Outdoor Adventure Training, we encourage our clients to consider the following:
Medical Clearance: Please consult with a healthcare professional before starting any new exercise regimen, especially if you have any pre-existing health conditions, injuries, or concerns.
Fitness Level Assessment: Evaluate your current fitness level. Our programs are designed with various levels of intensity and skill, and it’s crucial to choose one that aligns with your capabilities.
Time Commitment: Consider the time commitment required for the program. Consistency is key to achieving the desired results.
Equipment and Space Requirements: Some programs may require specific equipment or space considerations. Ensure you have access to the necessary resources.
If You Wear a Sports Brace: We do not recommend performing the workouts or mobility routines while wearing a sports brace. The goal is to prevent the development of uneven movement patterns and allow your knee and leg muscles to build strength naturally without relying on external support. However, we do recommend using the brace during all sport-related activities, such as training hikes or outdoor adventures, per your surgeon or physical therapist’s guidelines. This approach ensures that you’re protected during higher-impact activities while still allowing your body to strengthen and stabilize through focused training.
Dietary Considerations: If you have dietary restrictions or are following a specific diet, take note of how this might impact your training and recovery.
Goal Alignment: Ensure that your personal fitness goals align with what the program offers. Each program is designed with specific outcomes in mind.
Risk Acknowledgement: Be aware that all physical training involves some risk of injury. By participating, you acknowledge and accept these risks.
By considering these factors, you can make a more informed decision about your participation in our programs and set the stage for a successful and enjoyable training experience!
The weekly calendar view provides a clear, organized overview of your program, enhancing accountability by allowing both you and your trainer to track progress and stay committed to your goals. This feature fosters client success by enabling timely adjustments to workouts and ensuring consistent engagement.
Our in-app guided timer is a fantastic tool for keeping you on track during every routine workouts. This adds an extra layer of accountability by ensuring movements are performed for the correct duration. This feature not only optimizes workout effectiveness but also empowers you to adhere closely to your training schedule, enhancing overall program success.
Our programs boast a vast library of over 700 custom-recorded videos, each created with a personal touch. These videos provide detailed explanations on how each movement is intricately linked to enhancing your outdoor activities. This extensive resource ensures that you not only perform exercises correctly but also understand their direct impact on your outdoor pursuits, elevating your training experience.
We understand that starting a training program is a commitment you’re making, and we want to ensure that you get the most out of your experience with us. Ahead of registering for any of our programs, we’re available for a free 30-minute consultation to address any questions you may have.
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