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

Down is
harder
than up.

Eccentric day: lowering strength is lost first after a knee problem and it is what stairs, hills and kerbs demand.

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

Eccentric strength brakes you

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

Stairs need range

Climbing stairs takes roughly 85–90° of knee bend; descending takes more. Range is a daily requirement, not a luxury.

Crepitus is not damage

Clicking and grinding without pain or swelling has no relationship with joint damage or future pain.

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

A

Lower slowly

Slow squats + eccentric chair
A1

Tempo bodyweight squats

60 s · slow reps

Three seconds down, one up; count only the reps you controlled the whole way.

Easier to a chair  ·  Harder four seconds down

R1R2—
A2

Eccentric-only chair squat

10 reps · ×2

Lower to the chair for five seconds on both legs; stand up any way you like.

Easier three seconds  ·  Harder one leg lowering

R1R2
B

Lunge back

Lunges + heel-elevated squat
B1

Alternating reverse lunges

60 s · slow reps

Step back, lower, drive up, alternate; torso tall, front shin vertical.

Easier shallower  ·  Harder deeper

R1R2—
B2

Heel-elevated squat

12 reps · ×2

Heels on a book; sit straight down with an upright chest, knees travelling over the toes.

Easier flat feet, smaller range  ·  Harder hold the backpack

R1R2
C

Stairs

Stair taps + calf lowers
C1

Stair taps — descending

60 s · slow reps

On the bottom step; lower one foot to tap the floor and return, holding the rail.

Easier lower step  ·  Harder no rail

R1R2—
C2

Eccentric heel lowers

12/side · ×2

Up on two feet, down on one for three seconds; off a step if you can.

Easier flat floor  ·  Harder off the step edge

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
A1Tempo bodyweight squatsslow reps in 60 s —
A2Eccentric-only chair squat10 reps
B1Alternating reverse lungesslow reps in 60 s —
B2Heel-elevated squat12 reps
C1Stair taps — descendingslow reps in 60 s —
C2Eccentric heel lowers12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-I