Knee Rehab
A Program To Help Decrease Knee Pain
Knee Rehab Program
A 6-week program designed by Doctor of Physical Therapy Amanda Barnhart to help you move better, feel stronger, and reduce knee pain—without guesswork.
You’ll build strength, stability, and control through intentional, progressive exercises that actually work.
Perfect if you’re:
✔ Coming back from injury
✔ Struggling with knee pain
✔ Wanting to feel confident in workouts and everyday life
Strong knees = a stronger you.
Let’s rebuild from the ground up.
Goal:
Progression
Progression
Functional, Lower Body
6 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
Goal:
Progression
Progression
Functional, Lower Body
6 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
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About the program
Created by Doctor of Physical Therapy Amanda Barnhart, this 6-week program is designed to help you strengthen the muscles around your knees, improve movement quality, and reduce pain through intentional, progressive exercises.
Whether you're returning from injury, dealing with chronic knee pain, or just want to move and feel better—this program will help you build the strength, stability, and control your knees need to support your life.
What to Expect:
✅ Targeted strength + mobility
✅ Clear progressions each week
✅ Smart movement, no guesswork
✅ Real results without high-impact stress
To get the most out of this program:
– Mild discomfort is okay, but never push through pain greater than 3/10.
– If needed, modify by lowering weight, reducing reps, or decreasing range of motion.
– Avoid aggravating your knees throughout daily activities—those little habits matter.
– Progress isn’t always linear. Flare-ups may happen. Stay consistent and trust the process.
You’ll have full support throughout, and if needed, repeating the program is a great option for continued progress.
Let’s rebuild strong, pain-free knees—starting now. 💪
👇 Join the program and take your first step toward moving better for life.
App Features
Video Workouts
Easy-to-follow videos for every workout in the app
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
Lifetime Access
Once you purchase, you own the program forever!
Offline Downloads
Workout anywhere - even without internet connection
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Video Workouts
Easy-to-follow videos for every workout in the app
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About LIIT Fit App
Our mission is to help you build and sustain a body you LOVE
Jessica and Amanda are the powerhouse co-owners behind the LIIT Fit App! With years of combined expertise, their mission is simple: to educate and empower women to become the healthiest, strongest version of themselves. Jessica holds a Bachelor of Science in Nursing and Health Sciences, is a multi-time CrossFit Games qualifier, has coached thousands in nutrition, and balances life as a wife, mom, and business owner. Amanda earned her Doctorate in Physical Therapy, competed six years in a row as an individual CrossFit Games athlete, and now leads the LIIT Community to move pain free! Together, they’ve built a stacked resume and bring a deeply rooted, professional approach to health, fitness, and busy mom life. No matter your background, age, or starting point—they’re here to help you transform your body, boost your health, and create real, lasting change.
Frequently asked questions
Where can I complete this program?
You can do this program at home or in a gym setting — wherever is most convenient for you.
When should I start this program?
• Post-surgical clients – This varies case by case. Please reach out to Amanda directly at [email protected] to discuss your specific situation.
• Non-surgical clients – If you’re in pain but able to bear weight and function day to day, you can start the program at any time. Please note: this is not medical advice. If you’re in severe or worsening pain, consult your physician before beginning.
What equipment do I need?
Minimal equipment is required:
• Short hip circle resistance bands
• Long resistance bands
Optional:
• Dumbbells or kettlebells (for added resistance if you’re ready)
• Plyo box or step (for step-down exercises — can also use any sturdy elevated surface)
Should I do this program before or after my regular workout
Ideally, these exercises should be done before your workout as part of your warm-up. This helps activate and stabilize key muscles before loading them. However, they can also be done after training or at any time during the day that fits your schedule.
What results should I expect from this program?
This program provides lower body, knee-focused accessory work 3x/week, taking 30 minutes or less per session.
It is designed to:
• Decrease pain
• Improve movement patterns
• Help you return to pain-free training
While many clients feel major improvements, zero pain is not guaranteed. If pain persists after 6 weeks, we recommend continuing the program for another 6 weeks and/or scheduling a 1x physical therapy consult with Amanda Barnhart.
👉 To inquire, email [email protected]
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