Timestamps:
0:00 - Welcome!
1:08 - Assess above & below (hip 90/90 & ankle - refer to video for longer explanation & example)
1:59 -Take pressure off the knee (foam roll & stretch quads - refer to video for longer explanation & example)
2:32 - Strengthen your hamstrings & glutes: bench 90/90, bench heels elevated bridges, hip thrust
7:29 - Load the quad: banded supine holds bent & straight, heel elevated wall holds, controlled lat step down
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