MoPro
TrainersEye · Knee Health
Knee Rehab E
Trainer's Eye
Phase 1 · Calm and load · Session E

Straighten it.
Fully.
Every time.

The last few degrees of straightening change how you walk — today we take them back, and load them.

  • Esession
  • P1Calm & load
  • 12:00on the clock
  • — donecompleted

Knee extension range

Losing the last few degrees of straightening changes how you walk and raises the load. Get the knee fully straight.

Eccentric strength brakes you

Lowering strength — down the stairs, down a hill — is lost first and trained last. We train it from session one.

Hamstrings protect the joint

The hamstrings pull back on the shin and share the load with the ligaments, especially at higher knee angles.

Three couplets · two rounds · twelve minutes · a knee that carries you

A

Terminal range

Heel prop + TKE
A1

Heel-prop knee extensions

60 s · slow reps

Heel on a block, thigh unsupported; press the knee down toward the floor and release.

Easier lower block  ·  Harder press and hold three seconds

R1R2—
A2

Terminal knee extension

15 reps · ×2

Towel round the back of the knee, anchored ahead; straighten the knee against it.

Easier smaller range  ·  Harder 2-s squeeze

R1R2
B

Deeper hold

Hip hinge + 60° wall sit
B1

Standing hip hinge to a wall

60 s · slow reps

Hips back to touch the wall behind, shins vertical, back long; stand tall.

Easier closer to the wall  ·  Harder further from the wall

R1R2—
B2

Wall sit — 60°

30 s hold · ×2

Slide lower than session 3 — thighs halfway to parallel; weight even on both feet.

Easier higher position  ·  Harder hold longer

R1R2
C

Long chain

Step taps + hamstring bridge
C1

Step taps — forward

60 s · slow reps

Stand facing a low step; tap the toe on and off, standing leg does the work.

Easier lower step  ·  Harder slower and controlled

R1R2—
C2

Hamstring bridge — heels on a chair

12 reps · ×2

Heels on the chair, legs long; drive the hips up, squeeze the hamstrings.

Easier feet on the floor  ·  Harder one leg at a time

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. Pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
  2. Swelling is the referee. A knee that swells after a session did too much — drop one level.
  3. Isometric holds first: tension without movement is the calmest way to load a sore knee.
  4. Kneecap pain is a load problem, not a wear problem. We change the load, not the knee.

Tick it off

MovementRound 1Round 2Best
A1Heel-prop knee extensionsslow reps in 60 s —
A2Terminal knee extension15 reps
B1Standing hip hinge to a wallslow reps in 60 s —
B2Wall sit — 60°30 s hold
C1Step taps — forwardslow reps in 60 s —
C2Hamstring bridge — heels on a chair12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-E