MoPro
TrainersEye · After a Hip or Knee Replacement
Joint Replacement K
Trainer's Eye
Phase 3 · Strength · Session K

Heavier.
Slower.
Still comfortable tomorrow.

Progressive load with the swelling rule watching over it — a hotter, more swollen joint the next day means back off one level.

  • Ksession
  • P3Strength
  • 12:00on the clock
  • — donecompleted

Swelling is the referee

A joint that is hotter and more swollen the day after a session did too much. Drop a level and repeat it.

Bone needs load

Bone around an implant responds to load like any other bone. Carrying and resistance work protect it.

Pain is normal for months

Discomfort, night ache and stiffness for several months after surgery is usual. Steadily increasing pain is not.

Three couplets · two rounds · twelve minutes · a joint that works again

A

Load

Goblet squat + loaded step-up
A1

Goblet squat

60 s · slow reps

Bag at the chest; bend as far as is comfortable and drive up, heels down and chest tall.

Easier hold the counter  ·  Harder deeper

R1R2—
A2

Loaded step-up

10/side · ×2

Bag at the chest; whole foot on the step, stand tall, lower over three seconds.

Easier bodyweight  ·  Harder higher step

R1R2
B

Hinge

Hip hinge + Romanian deadlift
B1

Hip hinge

60 s · slow reps

Hips back with a long back, hands sliding to the knees, then stand and squeeze.

Easier to mid-thigh  ·  Harder to the knees

R1R2—
B2

Romanian deadlift

12 reps · ×2

Bag at the thighs; soft knees, hips back, back long, stand and squeeze at the top.

Easier bodyweight  ·  Harder heavier

R1R2
C

Hold

Wall sit + single-leg balance
C1

Wall sit

60 s · seconds held

Back on the wall, knees bent to a comfortable angle; count the seconds held.

Easier less bend  ·  Harder deeper

R1R2—
C2

Single-leg balance

10 × 10 s · ×2

On the operated leg, fingertips ready but not holding; ten seconds each side.

Easier one finger on support  ·  Harder eyes closed

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. The muscle around a replaced joint is weaker than you think, and it stays weak for years unless it is trained.
  2. Two clean sessions at a level earn the next. Progress the version, not the repetitions.
  3. Aching muscles the next day are fine. A joint that is hotter and more swollen the next day is not.
  4. Train both legs. The other one has been compensating for a long time.

Tick it off

MovementRound 1Round 2Best
A1Goblet squatslow reps in 60 s —
A2Loaded step-up10/side
B1Hip hingeslow reps in 60 s —
B2Romanian deadlift12 reps
C1Wall sitseconds held —
C2Single-leg balance10 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-K