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

Two legs hide it.
One leg
shows it.

The weaker leg gets found and trained: split squats, single-leg hinging and balance under movement.

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

Single-leg exposes it

Two legs hide a weak one. One leg at a time is where the deficit shows and where it is fixed.

Both knees are involved

Strength deficits usually show on both sides after a knee injury. Train the good leg too.

Balance declines quietly

Standing balance falls off from midlife and faster after a knee injury. It responds to a minute a day.

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

A

Split squat

Stance shift + split squat
A1

Split squat — partial range

60 s · slow reps

Long stance; lower straight down as far as comfort allows and drive back up.

Easier hold a chair  ·  Harder deeper

R1R2—
A2

Split squat — full

10/side · ×2

Lower until the back knee nearly touches; front heel stays flat, torso tall.

Easier partial range  ·  Harder 3-s lowering

R1R2
B

Hinge on one

Kickstand + single-leg RDL
B1

Kickstand hinge

60 s · slow reps

Back foot on its toes behind; hinge over the front leg with a long back.

Easier hold a chair  ·  Harder reach lower

R1R2—
B2

Single-leg RDL — supported

8/side · ×2

Fingertips on a chair; hinge over one leg, free leg mirrors the torso, knee soft.

Easier kickstand  ·  Harder no support

R1R2
C

Balance moving

Reach + calf raise hold
C1

Single-leg reach — three directions

60 s · slow reps

On one leg, reach the free foot forward, out to the side, then behind; hips level.

Easier fingertip on the wall  ·  Harder reach further

R1R2—
C2

Single-leg heel raise hold

4 × 15 s · ×2

On one toe at the top of the raise; hold steady without wobbling.

Easier two legs  ·  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 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
A1Split squat — partial rangeslow reps in 60 s —
A2Split squat — full10/side
B1Kickstand hingeslow reps in 60 s —
B2Single-leg RDL — supported8/side
C1Single-leg reach — three directionsslow reps in 60 s —
C2Single-leg heel raise hold4 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-J