Stronger Knees & Ankles: 6-Week Knee and Ankle Mobility & Strength Program (Fillable + Printable PDF)

A 6-week knee and ankle exercise program for hikers, runners, and active adults. It gives you a structured, week-by-week plan to build mobility, strength, and control through the whole lower leg.

What's inside (24 pages, fillable PDF plus a printer-friendly version)

- 3-point movement assessment (knee-to-wall ankle test, single-leg balance, step-down screen), retested on Day 21 and Day 42

- Phase I (Weeks 1-2): Ankle Mobility & Soft-Tissue Prep

- Phase II (Weeks 3-4): VMO & Glute Strength and Stability

- Phase III (Weeks 5-6): Eccentric Strength & Deceleration

- 22 moves, each with technique cues, "what to avoid" notes, and a demo video link

- Equipment, footwear, and slant-board guide

- 6-week progress tracker

Training plan: 4 sessions a week, about 25-30 minutes, plus easy recovery walks.

Equipment: foam roller, lacrosse ball, mini band and heavy resistance band, a low step or block, and a light dumbbell or kettlebell.

Who it's for: hikers, runners, and active adults who want stronger knees and ankles for trails, stairs, and sport.

How you get it: instant PDF download right after purchase. Fill it in on your phone, tablet, or computer, or print it at home. US Letter size (prints fine on A4 too). Every exercise has a linked YouTube demo video. Personal use only; please do not share or resell.

This is educational exercise guidance. It is not medical advice and not a substitute for evaluation or care from a physician or physical therapist. Results vary. Stop any exercise that causes sharp pain, and seek medical care for numbness, tingling, weakness, or pain that spreads or gets worse.

Designed by Joseph Lurus, NASM Certified Personal Trainer and Corrective Exercise Specialist in Homer, Alaska. Cover art and layout created with the help of AI tools.