MoPro
TrainersEye · Knee Health
Knee Rehab U
Trainer's Eye
Phase 4 · Strength and tolerance · Session U

Carry it.
Climb it.
Come down slowly.

Real-world load: bags, stairs and a knee that can lower a body weight under control.

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

Stairs need range

Climbing stairs takes roughly 85–90° of knee bend; descending takes more. Range is a daily requirement, not a luxury.

Walking is medicine

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

The calf carries the knee

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

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

A

Loaded stairs

Stair climb + weighted step-up
A1

Loaded stair climb

60 s · steps to beat

Pack on; whole foot on each step, drive through the heel, walk down slowly.

Easier bodyweight  ·  Harder heavier

R1R2—
A2

Weighted step-up

10/side · ×2

Pack at the chest; up in one second, down in three, whole foot on the step.

Easier bodyweight  ·  Harder higher step

R1R2
B

Carry

Farmer's carry + front rack squat
B1

Farmer's carry

60 s · steps to beat

Two heavy bags; walk tall, short quick steps, shoulders quiet.

Easier lighter  ·  Harder heavier

R1R2—
B2

Front rack squat

10 reps · ×2

Two bags at the shoulders; sit down with the elbows high and the chest tall.

Easier one bag at the chest  ·  Harder heavier

R1R2
C

Down the hill

Backward walk + eccentric lunge
C1

Backward walking

60 s · steps to beat

Walk backwards with small controlled steps — it loads the quad and spares the kneecap.

Easier hold a support  ·  Harder up a slight slope

R1R2—
C2

Eccentric lunge lowers

8/side · ×2

Lower into a lunge for four seconds, then step out and reset — no drive up.

Easier three seconds  ·  Harder hold a backpack

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
A1Loaded stair climbsteps in 60 s —
A2Weighted step-up10/side
B1Farmer's carrysteps in 60 s —
B2Front rack squat10 reps
C1Backward walkingsteps in 60 s —
C2Eccentric lunge lowers8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-U