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

Sit deeper.
Stand stronger.
Trust the bend.

Depth day: the knee is built to bend, and today it earns a few more degrees under control.

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

Deep flexion is not the enemy

Deep knee bend is safe for healthy knees and trainable for most painful ones. Total load and rate of change are what matter.

Sit-to-stand is a test

Getting out of a chair takes around 90–100° of bend and a strong quad. Time yourself over the thirty days.

Confidence is part of the cure

Fear of movement predicts a worse recovery than most findings on a scan. Graded, successful movement is the antidote.

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

A

Go lower

Deep squat hold + box squat
A1

Supported deep squat rocks

60 s · slow reps

Hold a door frame; sit as deep as comfort allows and rock gently, heels down.

Easier higher  ·  Harder let go of one hand

R1R2—
A2

Low box squat

12 reps · ×2

Sit to a low chair with control, pause a second, stand tall.

Easier higher chair  ·  Harder hold a backpack

R1R2
B

Kneel and rise

Half-kneel + kneeling rise
B1

Half-kneel to tall-kneel

60 s · slow reps

From half-kneeling, drive up to tall-kneel and back down under control.

Easier hand on a chair  ·  Harder arms overhead

R1R2—
B2

Half-kneel to stand

8/side · ×2

From half-kneeling, drive through the front heel to standing; lower slowly.

Easier hold a chair  ·  Harder hold a backpack

R1R2
C

Long steps

Walking lunge + hamstring walkout
C1

Walking lunges — short

60 s · slow reps

Short controlled steps, torso tall; count each clean step.

Easier reverse lunges  ·  Harder longer steps

R1R2—
C2

Hamstring walkouts

10 reps · ×2

From a bridge, walk the heels out until the hips dip, then walk back in.

Easier shorter walk  ·  Harder one leg

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
A1Supported deep squat rocksslow reps in 60 s —
A2Low box squat12 reps
B1Half-kneel to tall-kneelslow reps in 60 s —
B2Half-kneel to stand8/side
C1Walking lunges — shortslow reps in 60 s —
C2Hamstring walkouts10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-K