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

Eighteen in.
Above, below
and through.

Phase 3 check-in: the hip, the calf and the knee working as one chain, on one leg, under load.

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

The calf carries the knee

Calf strength absorbs load before it reaches the knee. Weak calves send that work upstairs.

Step-downs expose the truth

Lowering off a step under control tests quad strength, hip control and confidence in one movement.

Walking is medicine

Regular walking reduces pain and slows functional decline in knee osteoarthritis. Ten minutes after this session counts.

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

A

Full raise

Step calf raise + loaded raise
A1

Calf raises off a step

60 s · slow reps

Heels hanging off the edge; full range down and up, slowly, both legs.

Easier flat floor  ·  Harder one leg

R1R2—
A2

Loaded single-leg calf raise

10/side · ×2

Backpack on; rise onto one toe, pause, lower for three seconds.

Easier bodyweight  ·  Harder heavier

R1R2
B

Down and across

Step-down + lateral step-up
B1

Lateral step-downs

60 s · slow reps

Side-on at the edge of the step; lower the outside heel to the floor and return.

Easier lower step  ·  Harder no support

R1R2—
B2

Weighted lateral step-up

10/side · ×2

Pack at the chest; push through the whole foot, no push off the floor leg.

Easier bodyweight  ·  Harder higher step

R1R2
C

Walk it

Carry + hip airplane
C1

Suitcase carry

60 s · steps to beat

One heavy bag at the side; walk tall with level shoulders, swap at 30 s.

Easier lighter  ·  Harder heavier

R1R2—
C2

Hip airplane — free

8/side · ×2

No support; hinge on one leg and rotate the pelvis open and closed, knee soft.

Easier one hand on a chair  ·  Harder slower

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
A1Calf raises off a stepslow reps in 60 s —
A2Loaded single-leg calf raise10/side
B1Lateral step-downsslow reps in 60 s —
B2Weighted lateral step-up10/side
C1Suitcase carrysteps in 60 s —
C2Hip airplane — free8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-R