MoPro
TrainersEye · Knee Health
Knee Rehab G
Trainer's Eye
Phase 2 · Quadriceps and control · Session G

Build the
shock
absorber.

Phase 2 opens: the quadriceps takes real load through real range, and every rep is lowered under control.

  • Gsession
  • P2Quads
  • 12:00on the clock
  • — donecompleted

The quadriceps is the shock absorber

Quadriceps weakness both follows knee pain and predicts it. Strength is the single most modifiable factor.

Tempo builds tolerance

Three seconds down builds tendon and muscle tolerance at loads a sore knee can accept.

Quads before cartilage

Stronger quadriceps are linked with less knee pain and better function even when the joint's appearance does not change.

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

A

Earn the depth

Squat to a box + tempo sit-to-stand
A1

Box squat — tap and stand

60 s · slow reps

Sit back to touch a chair, stand tall; weight through the whole foot.

Easier higher chair  ·  Harder lower chair

R1R2—
A2

Tempo sit-to-stand

12 reps · ×2

Three seconds down into the chair, one second up, arms crossed.

Easier hands on thighs  ·  Harder five seconds down

R1R2
B

Split it

Split stance + reverse lunge
B1

Split-stance weight shifts

60 s · slow reps

Feet split; shift the weight forward onto the front leg and back, torso tall.

Easier shorter stance  ·  Harder deeper shift

R1R2—
B2

Reverse lunge — partial

10/side · ×2

Step back and lower halfway only; drive up through the front heel.

Easier hold a chair  ·  Harder lower further

R1R2
C

Slow down

Step-down + Nordic-lite
C1

Step-down — mid step

60 s · slow reps

Higher step than session 6; lower the heel to a light tap, knee tracking the toes.

Easier lower step  ·  Harder 3-s lowering

R1R2—
C2

Kneeling hamstring lowers

8 reps · ×2

Kneel with the feet anchored; lower the torso forward as slowly as you can, catch with the hands.

Easier smaller range  ·  Harder lower further

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 quadriceps is the knee's shock absorber. Every session it gets stronger, the joint gets quieter.
  2. Three seconds down on every rep — the lowering is where control is built.
  3. Knee tracks over the second and third toes. A knee falling inwards is a missed rep.
  4. Range before load: earn the depth first, then add the weight.

Tick it off

MovementRound 1Round 2Best
A1Box squat — tap and standslow reps in 60 s —
A2Tempo sit-to-stand12 reps
B1Split-stance weight shiftsslow reps in 60 s —
B2Reverse lunge — partial10/side
C1Step-down — mid stepslow reps in 60 s —
C2Kneeling hamstring lowers8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-G