TWO TIMES THROUGH ALL EXERCISES

​

 - CAN do optional flossing for increased circulation and functional range

​

1) SINGLE LEG PARTIAL QUAD EXTENSION

• 2 Sets of 2 Repetitions (40-45 sec hold)

• Maintain 45-60 Deg. Angle

• SLOW and CONTROLLED movement

​

2) HEEL ELEVATED PARTIAL SQUATS 

• 2 Sets of 2 Repetitions (40-45 sec hold)

• Slowly descend into position (3-5 seconds)

• TALL Posture, no deeper than 90 Deg.

​​

3) "ROCKING" LUNGES

• 2 Sets of 2 Repetitions (40-45 sec rocking)

• Don't let knee track outside of foot range

• Strong posture // NOT a hip stretch, if you're feeling a stretch in your back leg hip your lunge is too long. 

​​

3) DOUBLE BANDED SPANISH SQUATS

• 2 Sets of 2 Squats (35-45 sec hold) 

• SLOWLY descend into squat (3-5 seconds)

• Shin angle STAYS @ 90 degrees

• Posture stays very tall, back FLAT