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.