MoPro
TrainersEye · Knee Health
Knee Rehab O
Trainer's Eye
Phase 3 · Hip, calf and foot · Session O

Level pelvis.
Quiet foot.
Happy knee.

Everything on one leg: the hip holds the pelvis, the foot holds the floor, and the knee stops doing both jobs.

  • Osession
  • P3Above & below
  • 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.

Balance declines quietly

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

Scans do not equal pain

Cartilage loss, meniscal tears and osteophytes show up in large numbers of knees that have never hurt.

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

A

Stand still

Balance + Copenhagen
A1

Single-leg stance with head turns

60 s · slow reps

On one leg, soft knee; turn the head slowly side to side without losing the foot.

Easier fingertip on the wall  ·  Harder eyes closed

R1R2—
A2

Copenhagen plank — short lever

4 × 8 s/side · ×2

Bottom knee down, top knee on a chair; lift the hips and hold.

Easier shorter lever  ·  Harder top leg straight

R1R2
B

Step across

Crossover step + lateral lunge
B1

Crossover steps

60 s · slow reps

Step one foot across the other and back, staying low and level.

Easier smaller steps  ·  Harder faster

R1R2—
B2

Lateral lunge

10/side · ×2

Step wide, sit into that hip with the other leg straight; push back to the middle.

Easier smaller step  ·  Harder hold a backpack

R1R2
C

Hold the arch

Short foot + single-leg bridge
C1

Short-foot holds

60 s · slow reps

Standing; draw the ball of the foot toward the heel without curling the toes, hold, release.

Easier seated  ·  Harder on one leg

R1R2—
C2

Single-leg hip thrust

8/side · ×2

Shoulders on the chair, one foot down; drive up with the pelvis level.

Easier two feet  ·  Harder 3-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 knee is the joint in the middle: it pays for a weak hip above and a stiff ankle below.
  2. Every single-leg rep: pelvis level, knee over the middle toes, foot quiet.
  3. Calf work is knee work — it takes load off the joint every step you walk.
  4. Keep the pain rule: up to 5/10 during, settled by morning.

Tick it off

MovementRound 1Round 2Best
A1Single-leg stance with head turnsslow reps in 60 s —
A2Copenhagen plank — short lever4 × 8 s/side
B1Crossover stepsslow reps in 60 s —
B2Lateral lunge10/side
C1Short-foot holdsslow reps in 60 s —
C2Single-leg hip thrust8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-O