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

Twelve in.
The stairs
feel different.

Phase 2 check-in: a full step-up, a loaded squat, a real wall sit and the first single-leg sit-to-stand.

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

Quads before cartilage

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

Arthritic knees still get stronger

Older adults with knee osteoarthritis gain strength at much the same rate as anyone else. Age is not the barrier.

Two a week, for ever

Strength gains fade within weeks of stopping. Two sessions a week maintains what thirty days built.

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

A

Step up

Step-ups + loaded squat
A1

Step-ups

60 s · slow reps

Whole foot on the step, drive through the heel, stand tall; lower slowly.

Easier lower step  ·  Harder higher step

R1R2—
A2

Backpack squat

12 reps · ×2

Pack at the chest; sit to your best depth, knees over the toes, chest tall.

Easier bodyweight  ·  Harder 3-s down

R1R2
B

Hold longer

Wall sit + single-leg stand
B1

Wall sit — 90°

60 s · seconds held

Thighs parallel, back flat; count the seconds you hold with even weight.

Easier higher position  ·  Harder one heel lifted

R1R2—
B2

Single-leg sit-to-stand

6/side · ×2

From a high chair, stand on one leg and lower under control; hands for balance only.

Easier higher chair  ·  Harder lower chair

R1R2
C

Slow lowering

Step-down + bridge march
C1

Step-down — full

60 s · slow reps

From a normal step, lower the heel to the floor for three seconds and return.

Easier lower step  ·  Harder no support

R1R2—
C2

Glute bridge march

12 steps · ×2

Bridged up; lift one foot a fist high without the hips dropping.

Easier smaller lift  ·  Harder 2-s hold

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
A1Step-upsslow reps in 60 s —
A2Backpack squat12 reps
B1Wall sit — 90°seconds held —
B2Single-leg sit-to-stand6/side
C1Step-down — fullslow reps in 60 s —
C2Glute bridge march12 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-L