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

Long hamstrings.
Strong hamstrings.
Safer knee.

The hamstrings pull the shin back and share the load with the ligaments — today they get length and strength.

  • Psession
  • P3Above & below
  • 12:00on the clock
  • — donecompleted

Hamstrings protect the joint

The hamstrings pull back on the shin and share the load with the ligaments, especially at higher knee angles.

Surgery is not always the answer

For degenerative meniscal tears, supervised exercise matches arthroscopic surgery on pain and function at one and two years.

Loading is the treatment for tendons

Patellar tendon pain responds to progressive heavy slow loading, not to rest.

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

A

Lengthen

Hamstring sweep + single-leg curl
A1

Standing hamstring sweep

60 s · slow reps

Heel forward, toes up; sweep the hands past the knee with a long back, then stand.

Easier shorter sweep  ·  Harder reach further

R1R2—
A2

Single-leg hamstring curl — towel

10/side · ×2

Lying, heel on a towel on a smooth floor; bridge up and slide one heel in and out.

Easier two legs  ·  Harder slower out

R1R2
B

Hinge loaded

Good morning + RDL
B1

Bodyweight good mornings

60 s · slow reps

Hands behind the head; hinge until the hamstrings pull, back long, stand tall.

Easier hands on the hips  ·  Harder 3-s down

R1R2—
B2

Backpack RDL

12 reps · ×2

Soft knees; hips back, pack slides down the legs, squeeze to stand.

Easier bodyweight  ·  Harder 3-s lowering

R1R2
C

Deep and slow

Cossack + slider curl
C1

Cossack squat

60 s · slow reps

Wide stance; sit to one side with that heel down, other leg straight, chest tall.

Easier hold a support  ·  Harder deeper

R1R2—
C2

Prone hamstring curl with pause

12/side · ×2

Face down; curl the heel up, pause two seconds at the top, lower for three.

Easier no pause  ·  Harder ankle weight

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
A1Standing hamstring sweepslow reps in 60 s —
A2Single-leg hamstring curl — towel10/side
B1Bodyweight good morningsslow reps in 60 s —
B2Backpack RDL12 reps
C1Cossack squatslow reps in 60 s —
C2Prone hamstring curl with pause12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-P