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

Thirty sessions.
A knee that
does its job.

Graduation: the hop test, the step-down test and the sit-to-stand test — your numbers, both legs, side by side.

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

Two a week, for ever

Strength gains fade within weeks of stopping. Two sessions a week maintains what thirty days built.

Wear and tear is the wrong model

Cartilage is living tissue that adapts to load. It thins with too little use as readily as with too much.

Surgery is not always the answer

For degenerative meniscal tears, supervised exercise matches arthroscopic surgery on pain and function at one and two years.

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

A

The hop test

Single-leg hop + triple hop
A1

Single-leg hop for distance

60 s · slow reps

Hop as far as you can on one leg and stick it; measure both legs and compare.

Easier hop and step down  ·  Harder further

R1R2—
A2

Triple hop

6/side · ×2

Three linked hops on one leg, sticking the last; smooth, not maximal.

Easier two hops  ·  Harder further

R1R2
B

The step test

Step-down test + loaded squat
B1

Step-down test

60 s · slow reps

From a normal step, count controlled step-downs in 60 s on each leg — compare sides.

Easier lower step  ·  Harder higher step

R1R2—
B2

Loaded full squat

12 reps · ×2

Pack at the chest; full depth, three seconds down, stand tall and proud.

Easier bodyweight  ·  Harder heavier

R1R2
C

The stand test

Sit-to-stand test + carry
C1

Sit-to-stand test

60 s · slow reps

Count clean stands from a normal chair in 60 s, arms crossed — write the number.

Easier hands on thighs  ·  Harder one leg

R1R2—
C2

Loaded carry medley

3 × 20 s · ×2

Twenty seconds suitcase, twenty rack, twenty overhead — tall throughout.

Easier lighter  ·  Harder heavier

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
A1Single-leg hop for distanceslow reps in 60 s —
A2Triple hop6/side
B1Step-down testslow reps in 60 s —
B2Loaded full squat12 reps
C1Sit-to-stand testslow reps in 60 s —
C2Loaded carry medley3 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-AD