MoPro
TrainersEye · Knee Health
Knee Rehab Z
Trainer's Eye
Phase 5 · Return to life · Session Z

Two feet
leave the floor.
Both come back.

The first real jumping — small, symmetrical, and every landing judged on how quiet it is.

  • Zsession
  • P5Return
  • 12:00on the clock
  • — donecompleted

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.

A flare is not a setback

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

Exercise is the first-line treatment

Every major osteoarthritis guideline puts exercise and education first, ahead of injections and surgery.

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

A

Small jumps

Line hops + jump squats
A1

Line hops — two feet

60 s · slow reps

Hop over a line and straight back, feet together, knees soft, quiet landings.

Easier step over  ·  Harder faster

R1R2—
A2

Jump squats — low

10 reps · ×2

A small jump from a quarter squat; land back in the same shape, soft and silent.

Easier bodyweight squats  ·  Harder higher jump

R1R2
B

Symmetry

Broad jump + step-up drive
B1

Broad jump and walk back

60 s · slow reps

Jump forward, stick the landing for two seconds, walk back; count clean jumps.

Easier step forward  ·  Harder jump further

R1R2—
B2

Step-up with knee drive

8/side · ×2

Drive up fast with the free knee to hip height; come down slowly.

Easier no knee drive  ·  Harder higher step

R1R2
C

Control the middle

Skater step + Copenhagen
C1

Skater step and stick

60 s · slow reps

Step wide onto one leg, hold two seconds, then across the other way — no hop yet.

Easier smaller step  ·  Harder small hop

R1R2—
C2

Copenhagen plank — long lever

4 × 10 s/side · ×2

Top leg straight on the chair; lift the hips and hold.

Easier short lever  ·  Harder longer holds

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. Landing is the skill: absorb with the hip, knee and ankle together, quietly.
  2. Speed only on clean patterns. If the knee dives inwards, slow down and rebuild it.
  3. Impact is earned. Skip the jumping today if the knee swelled yesterday.
  4. Keep two sessions a week for life — knees are maintained, not fixed.

Tick it off

MovementRound 1Round 2Best
A1Line hops — two feetslow reps in 60 s —
A2Jump squats — low10 reps
B1Broad jump and walk backslow reps in 60 s —
B2Step-up with knee drive8/side
C1Skater step and stickslow reps in 60 s —
C2Copenhagen plank — long lever4 × 10 s/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-Z