Strong Knees for AS
Jamie introduces the at home Knee Strength Program

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"In this at-home program, build strength from the ground up and move with confidence, ease, and resilience—through simple, adaptable exercises you can trust."

– Jamie

Welcome to Knee Strength Foundations

Knee discomfort and instability can hold us back from doing the things we love. This program is designed to support you in building strength from the ground up, helping you move with more ease, resilience, and trust in your body.


In this course, you’ll learn to:

  • Strengthen key muscles supporting the knee, including the feet, calves, glutes, and more.
  • Improve joint stability with simple, progressive exercises.
  • Understand how to adapt each movement to suit your current ability.
  • Develop a consistent, manageable routine to build strength over time.
  • Build confidence in your knees with guidance you can trust.


Each exercise is presented with clear progressions and regressions, allowing you to tailor the program to your needs—whether you’re managing chronic pain, returning to movement, or looking to build long-term strength.

What you get


✅ Clear, easy-to-follow videos demonstrating each exercise.

✅ A fully adaptable program with progressions and regressions for every level.

✅ Guidance to help you build strength, stability, and confidence over time.

✅ Printable/downloadable program to follow at your own pace.

✅ Education on how each movement supports long-term knee health.

What you’ll need

🪑 A chair

🧱 A wall

🪜 A step or low platform

🏋️ Optional: light weights (for progression exercises)

MEET YOUR coach

Jamie Boder

Yoga Teacher | Personal Trainer | Specialist in axSpA & IBD

“I see movement, nutrition, strength, yoga, and lifestyle as adjustable spanners—tools that can be adapted to support your unique body, condition, and life. My aim is to help you use them in a way that’s sustainable, empowering, and right for you.”

I’m a yoga teacher and personal trainer with additional study in strength & conditioning and nutrition. I live with axial spondyloarthritis (axSpA) and IBD myself, which has shaped the way I work—balancing professional knowledge with lived experience.

Over the years, I’ve supported hundreds of people living with AS and related conditions. My approach is grounded in evidence, compassion, and the understanding that no two journeys are the same.
Patrick Jones - Course author
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