Free challenge for women 25+

Easier stairs, happier knees in 10 minutes a day

A free 5-day email challenge for women 25+ whose knees feel stiff in the morning, achy after sitting, or grumpy on the stairs.

Learn why knees get cranky, do a simple knee self-check, then wake up your quads, build hip support for your knees, practice easier bending and stairs, and finish with one 10-minute routine. At home, with a chair, a towel, a wall and a light band if you have one.

5 days
10 minutes a day
Free, unsubscribe anytime

Your 5-day plan

5-Day Knee Reset for Women

One short email a day, one step at a time.

1Why knees get cranky10 min
2Wake up your quads10 min
3Hips that support your knees10 min
4Easier bending and stairs10 min
5Your 10-minute daily routine10 min

About an hour of reading and practice across the week, and you finish with your 1-10 starting numbers, a 2-minute knee self-check, three quad moves, three lying-down hip moves, three mobility and stair moves and a 10-minute daily routine.

The 5 days

5 days from cranky knees to a daily routine

The order I use as a corrective exercise specialist: understand and check first, then wake up the quads, then build hip support, then work on bending and stairs, then make it a habit.

Why knees get cranky

Stairs, long sitting, weak quads and hips, and age-related changes, a full safety note, a 2-minute knee self-check and your 1-10 starting numbers.

◷ 10 min

Wake up your quads

Quad sets with a towel, straight leg raises and terminal knee extensions with a light band.

◷ 10 min

Hips that support your knees

Clamshells, side-lying hip lifts and towel hamstring curls, all done lying down.

◷ 10 min

Easier bending and stairs

Heel slides, seated knee bends, supported step-down practice and simple stair tips.

◷ 10 min

Your 10-minute daily routine

Everything in one routine, sitting and stair habits, when to see a doctor or physical therapist, and your retest.

◷ 10 min

By day 5 you have

Your 1-10 starting numbers and a simple knee self-check
Three quad moves that wake up the muscles around your knee
Lying-down hip moves that help your knees track well
A 10-minute daily routine and clear signs for when to get checked

Is this knee challenge for you?

Made for women 25+ whose knees feel stiff when they get out of bed, ache after a long stretch of sitting, or complain on the stairs. Everything is gentle and done at home.

If you have a recent injury or surgery, a joint replacement, osteoporosis, arthritis or a heart condition, or are pregnant or postpartum, get your care team's OK first.

Right now

Your knees feel stiff and achy

Your knees feel stiff when you get out of bed
They ache when you stand up after sitting
Stairs feel harder than they used to
You only think about your knees when they hurt

After 5 days

You have a simple knee care habit

You know why your knees get stiff and achy
You have easy moves for your quads and hips
You have a smarter way to handle stairs
You know when to see a doctor or physical therapist

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified personal trainer with CES (corrective exercise) and PES credentials, a NESTA nutrition coach and a former collegiate track athlete, with 20+ years in health and fitness. Cranky knees are one of the most common things corrective exercise helps people move better around.

These five days keep it plain and practical: small daily moves, no products to buy and no quick-fix promises.

No cure claims or 5-day fixes, just honest practice
Gentle moves in your comfortable range
Clear notes on when to stop and get checked

Free 5-day challenge

Easier knees start here

Day 1 lands in your inbox a few minutes after you sign up.

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This challenge is general fitness education, not medical advice, and it does not diagnose, treat or cure any condition, including arthritis or other knee problems. Move gently, in a comfortable range.

Stop and get checked promptly if you have sudden severe knee pain, pain after a fall or injury, a knee that locks or gives way, you can't put weight on your leg, a hot, red or swollen knee or a fever, a painful, swollen or warm calf, or numbness or tingling. Call 911 for chest pain or shortness of breath.

If you have a recent injury or surgery, a joint replacement, osteoporosis, arthritis or a heart condition, are pregnant or postpartum, or have a history of an eating disorder, please talk with your doctor or a physical therapist first. Never change medications to fit a workout.