MoPro
TrainersEye · Knee Health
Knee Rehab T
Trainer's Eye
Phase 4 · Strength and tolerance · Session T

Own the depth
you were
afraid of.

Range under load: the deepest squatting in the programme, built from the ankle and the hip, not forced at the knee.

  • Tsession
  • P4Strength
  • 12:00on the clock
  • — donecompleted

Deep flexion is not the enemy

Deep knee bend is safe for healthy knees and trainable for most painful ones. Total load and rate of change are what matter.

Ankles set the knee

A stiff ankle forces the knee forward or the body to lean. Range at the ankle is knee protection.

Body weight multiplies

Each kilogram of body weight adds several kilograms of load through the knee when you walk. Small changes count.

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

A

Pry it open

Prying squat + deep hold
A1

Prying deep squat

60 s · slow reps

At the bottom, elbows push the knees out; rock gently side to side, heels down.

Easier hold a support  ·  Harder no support

R1R2—
A2

Deep goblet squat hold

3 × 25 s · ×2

Pack at the chest; hold your deepest comfortable squat, chest tall, breathing.

Easier shallower  ·  Harder longer

R1R2
B

Kneel and load

Kneeling rise + Zercher
B1

Tall-kneel to standing

60 s · slow reps

From tall-kneeling, step one foot up and drive to standing; lower under control.

Easier hand on a chair  ·  Harder hold a backpack

R1R2—
B2

Zercher-style squat

10 reps · ×2

Pack held in the crook of the elbows; sit down between the heels, chest up.

Easier goblet position  ·  Harder 3-s down

R1R2
C

Sit low

Cossack + pistol to chair
C1

Cossack squat — deeper

60 s · slow reps

Sit lower to one side than session 16, heel down, other leg straight, toes up.

Easier hold a support  ·  Harder hands free

R1R2—
C2

Pistol squat to a chair

6/side · ×2

One leg out in front; sit to the chair under control and stand back up.

Easier higher chair  ·  Harder lower chair

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. Tissue tolerance is built, not waited for: load a little more than last week, a little less than too much.
  2. Two clean sessions on a level earn the next level. In doubt, add a rep before adding load.
  3. Tempo is load: three seconds down turns a light set into a hard one with no extra weight.
  4. Soreness in the muscle is fine. Sharp pain in the joint line is not.

Tick it off

MovementRound 1Round 2Best
A1Prying deep squatslow reps in 60 s —
A2Deep goblet squat hold3 × 25 s
B1Tall-kneel to standingslow reps in 60 s —
B2Zercher-style squat10 reps
C1Cossack squat — deeperslow reps in 60 s —
C2Pistol squat to a chair6/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-T