Squat Without Pain, And Stay There for Good
A full self-directed system for lifters with anterior knee pain who still want to train hard — not rest for 6 weeks.
What You’ll Get:
✅ 3-phase PDF protocol to rebuild squat control and confidence.
✅ Gym-based exercises using real equipment — not just banded drills.
✅ Video demos, warm-up guide, and progression checklist
✅ BONUS: Knee friendly warmup.
✅ BONUS: Modifications to keep in mind while building your lift back up.
✅ BONUS: Mistakes that stall progress.
Made for lifters who want to stay in the gym — even when their knee won’t shut up.
Created by a Doctor of Physical Therapy Who actually Lifts.
Whether it’s your patellar tendon, quad, or front-of-knee pain flaring with squats, this plan gives you:
Structure (not fluff).
Real-world programming.
A clear path to strength without setbacks.
Choose Your Package
-
Protocol Only — $49
- Full 21-day squat rehab system.
- Instant PDF download with video demos. -
Protocol + Coaching Walk Thru — $79
- Everything in Protocol Only…
- PLUS: 3 coaching videos where I cue and explain each phase
Train smarter. squat better. Feel confident again.
Need to Talk to a Human First?
Reach out on Instagram: @formationphysicaltherapy
Or book a 1-on-1 discovery call.
Trusted by Lifters Who Don’t Want to Be Told to Rest.
“Allison at Formation PT is nothing short of a miracle worker. She instantly identified the root cause of a many-years-long knee problem and put me on a steady path to recovery. After just a few sessions, I was seeing measurable improvement. Feeling good about the future of my knees for the first time in a long time.”
Formation Client
FAQ
Do I need a gym?
- You’ll need access to dumbbells, kettlebells, box, and a rack — nothing fancy.
Is this safe if I just tweaked my knee?
- Yes. Start with Phase 1. Everything is scalable and coached.
What if I still have questions?
- Book a discovery call to see if you’re a good fit for an in-person plan and I’ll help you directly.