Out of pain? Now stay capable

How I stay capable

Three knee surgeries later. My week, my checks

One PDF. Straight to your screen

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Start with the five checks. Note the one that feels hardest.

Start with the screen. Find the check that feels hardest, do its drill for a few minutes a day, and check again in four weeks. thankstolael.com/checks

What is inside

My week, my food, my checks

01The Checks. Five screensFive self-checks. They show how a position feels for you today. They don't diagnose anything, and nobody is reviewing your results.
02My training weekThe same seven sessions in the same order, every week. Strength, an aerobic base, and the mobility and release layer on top.
03Mobility and releaseOnce a day, all nine. It is not part of the strength sessions.
04Sleep, stress, foodMy day, from 6:45 to bed. What I eat, and what I keep out.
05When something hurtsPain is information. Sometimes it points to a movement gap. Sometimes it points to something that needs a clinician. The list tells you which.

Lael Laban

Three knee surgeries. Then two herniated discs

Looking back, nobody ever looked at how the rest of my leg moved. That's the part I work on now.

Read this first

My week, my numbers

This is my week, at my level, with my numbers. It is not a program for you. Your loads and heart rates will be different.

Stop and get help if

You feel sharp pain, or pain that keeps getting worse
You feel numbness, tingling or weakness in an arm or a leg
You feel dizzy, short of breath, or have chest pain
A joint swells, locks or gives way
If it feels like an emergency, call 911 or your local emergency number

How I stay capable

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My week, my food, my checks

My week, my numbers

Stop and get help if

How I stay capable. Free