Last week 's squat day was used to help get my knee back into shape. I see a significant reduction in swelling within twelve hours when I stick with the program, not to mention things always feel so much better.
Foam Rolling
Mobility Work
With the new site here, I will make a specific post outlining what I do for these.
Ab Wheel - 3x10
Grippers
S - 1x5
T - 1x5
.5 - 1x5
2 - 1x5
2.5 Parallel Set - 1x3
SSB Good Morning
175, 3x6
Knee Work
Bent Knee Iron Crosses - 3x6
Rollovers into V Sits - 3x6
Rocking Frog Stretch - not sure these technically had a rep range.
Fire Hydrant Circles - 3x6 per leg
Mountain Climbers - skipped. I'm fragile.
Cossack Squats - 3x6
Seated Piriformis Stretch - This always feels so good.
SquatGuide
body weight reps - 3x5
plate hold reps - 3x5
