This is a clear, step-by-step rehab system for knees and shoulders. Move through each step before progressing and consult a clinician for significant or worsening pain. The program uses a complex, multi-tool approach—including rubber bands, kettlebells, light free weights, sticks, and other implements—rather than relying solely on kettlebell exercises.

1. 1) Assessment & diagnosis
   • Knee: Identify swelling, movement limits, and tests to pinpoint the issue.
   • Shoulder: Check pain source, range, instability, and scapular control to guide treatment.
2. 2) Pain control & protection
   • Knee: Reduce load, control swelling, use bracing/taping and avoid painful movements.
   • Shoulder: Modify or pause aggravating lifts, use support/taping, and manage pain while maintaining safe movement.
3. 3) Restore mobility & joint control
   • Knee: Regain safe bending/straightening and retrain control through the range.
   • Shoulder: Restore scapular motion and rotator cuff control for pain-free reach.
4. 4) Build foundational strength (isometrics → concentric → eccentric)
   • Knee: Start with isometrics, then controlled concentric work, then slow eccentrics for load tolerance.
   • Shoulder: Begin with isometric holds, progress to concentric presses/rows, then add eccentric control.
5. 5) Progressive load & sport-specific drills
   • Knee: Add heavier squats, lunges, and running/cutting drills as strength and control improve.
   • Shoulder: Progress pressing, punching mechanics and overhead work to match sport demands.
6. 6) Return-to-sport testing & gradual reintegration
   • Knee: Use strength and hop tests, then gradually increase running, cutting and practice intensity.
   • Shoulder: Test strength/endurance and sport-specific skills (throws/punches), then increase training load stepwise.
7. 7) Maintenance & injury prevention
   • Knee: Keep regular strength, mobility work, good warm-ups and manage loading.
   • Shoulder: Maintain rotator cuff and scapular routines, monitor technique and workload.