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KNEE + PATELLO-FEMORAL REHAB - WEEKS 3+4
K12 Mobility 1 - ITB and Quads Release on the Foam Roller
K12 Mobility 2 - Quadriceps Kneeling on a BOSU
K12 Mobility 3 - Glutes and Hip External Rotation in Sitting
K12 Mobility 4 - Hamstrings in Kneeling
K12 Mobility 5+6 - Glute Trigger Point Ball + Gastrocs off Step
K12 Rehab 1 - Clams with a Band
K12 Rehab 2 - One Leg Balance on a BOSU
K12 Rehab 3 - Body Weight Squat with a Band
K12 Rehab 4 - Single Leg Step Down (Bar Deload)
K12 Rehab 5 - Hip Extension Bridge
K12 Rehab 6 - VMO Extension and Raise
K12 Rehab 7 - Romanian Deadlift using Powerband Resistance
K12 Rehab 8 - Physio Lunge (Knee Regression)
K12 Rehab 9+10 - Glute Bridges (band) + SL Hamstring Curls sitting
K12 Rehab 11+12 - SL Ham Curls Standing + 4pt Hip Extension
K12 Rehab 13 - One Leg Ball Squat (Bar Deload)


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