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

Turn.
Step.
Stay in control.

Rotation and direction change — slowly and deliberately, so the knee learns to turn without collapsing.

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

Neuromuscular training prevents injuries

Structured warm-up programmes with balance, strength and landing work reduce knee injury rates substantially in sport.

Knee valgus is trainable

The inward knee collapse seen on landing improves with hip and trunk strengthening — it is a control problem, not a bone shape.

Loading rate matters

How fast the load arrives matters as much as how big it is. That is why landings come last.

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

A

Turn the hip

Hip CARs + rotational lunge
A1

Standing hip CARs

60 s · slow reps

Hand on a wall; draw the largest slow circle you can with the knee, torso still.

Easier smaller circle  ·  Harder no support

R1R2—
A2

Rotational reverse lunge

8/side · ×2

Step back and rotate the chest over the front leg; return to standing tall.

Easier no rotation  ·  Harder hold a backpack

R1R2
B

Step out

Diagonal step + skater step
B1

Diagonal step-outs

60 s · slow reps

Step out at 45°, sit into the hip, push back; alternate sides.

Easier smaller step  ·  Harder deeper

R1R2—
B2

Skater steps — controlled

10/side · ×2

Step wide and behind onto one leg, hold one second, return — no hop.

Easier smaller step  ·  Harder 2-s hold

R1R2
C

Hold the line

Bear plank + adductor bridge
C1

Bear plank holds

60 s · seconds held

Knees an inch off the floor, back flat; count the seconds held.

Easier knees down  ·  Harder shoulder taps

R1R2—
C2

Adductor bridge

10/side · ×2

Side-lying, top foot on a chair; press down through it and lift the hips.

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 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 hip CARsslow reps in 60 s —
A2Rotational reverse lunge8/side
B1Diagonal step-outsslow reps in 60 s —
B2Skater steps — controlled10/side
C1Bear plank holdsseconds held —
C2Adductor bridge10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-Q