FLEXIBILITY/REHAB

• Foam roll IT band, quad, hamstring insertion, adductor magnus

▼ Squat flexibility

▼ Maintenance

• Quadriceps

• Hip flexors

• Lying adductor magnus stretch

▼ Hip extension

• Seated glute stretch

• Hamstring stretch: bent knee and straight

• Adductor stretch: wall, squatting, seated

▼ Ankle

• Toe pulls and circles

• Calf stretch: bent knee and straight

• Foot arch stretch, massage

▼ Squats

These felt and looked really good. No knee pain with heels, but fine form without. Not clear which to use.

• Overhead squats: with olympic shoes and without 45x5, 95x8

• Squats: with olympic shoes and without 45x5, 95x15, 135x8x2

• Quickly stretch calves and adductors.

▼ Balance

• Kick-backs on bosu ball

• Single leg-squats on bosu ball

Good depth, no knee pain.

▼ Hips

• Multi-hip machine

• Crab walk

• Ice knees

This day is pretty typical of my rehab work. Since it's so long I'll probably refrain from posting all the details in the future.