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

Run.
Climb.
Get off the floor.

The skills a knee is actually for: running mechanics, stairs at speed, and getting up from the ground.

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

Running does not wear knees out

Recreational runners show lower rates of knee osteoarthritis than sedentary people, not higher.

Sit-to-stand is a test

Getting out of a chair takes around 90–100° of bend and a strong quad. Time yourself over the thirty days.

Step-downs expose the truth

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

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

A

Run tall

Running drills + A-skips
A1

Running in place — tall

60 s · slow reps

Land under the hips on the ball of the foot, knees driving; count the left foot only.

Easier marching  ·  Harder faster turnover

R1R2—
A2

A-skips

12/side · ×2

Knee up, toe up, heel up; skip with a quiet, elastic contact.

Easier marching with the same shape  ·  Harder higher and faster

R1R2
B

Stairs fast

Stair drive + step-up jumps
B1

Stair drive

60 s · steps to beat

Up the stairs on the balls of the feet, one at a time and fast; walk down.

Easier walk up  ·  Harder two at a time

R1R2—
B2

Step-up jumps

8/side · ×2

Drive off the step to a soft landing on top; step down under control.

Easier fast step-ups  ·  Harder higher step

R1R2
C

Floor to feet

Get-up + deep squat stand
C1

Get-up to stand

60 s · slow reps

From lying, get to standing any way you can and lower back down; count rounds.

Easier use both hands  ·  Harder hands off the floor

R1R2—
C2

Deep squat to stand

12 reps · ×2

Sit to your deepest squat, hold one second, stand tall — no hands.

Easier hold a support  ·  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. 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
A1Running in place — tallslow reps in 60 s —
A2A-skips12/side
B1Stair drivesteps in 60 s —
B2Step-up jumps8/side
C1Get-up to standslow reps in 60 s —
C2Deep squat to stand12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-AC