5 mins on bike 3 mins leg extensions over foam wedge 3x12 straight leg lifts with 3# ankle weight 3x12 side leg lifts with 3# ankle weight 3x12 seated straight leg extensions with 3# ankle weight Heel and toe walks - the heel walks annoyed the insertion point of the new tendon Wall sits with medicine ball press x20, 3 sets One foot in front of the other balance on half foam roller, passing med ball hand to hand. 3x30s alternating front foot Pulley work with 10# - pull back, abductor, kick forward, adductor sets. 2x10 each leg Single leg balance on half foam roller, reaching with other foot to toe tap front, side and back Calf and hip fexot streches
5 mins biking hamstring and calf massage 3 mins alternate leg extensions over foam wedge 3 sets 12 seated leg extensions with 5# ankle weights 3 sets 12 side leg lifts with 3# ankle weights 3 sets 12 clamshells with purpleband 3 minutes total gym squats band walks with green band single leg balance on half foam roller passing weighted ball hand to hand 3 sets 12 wall ball squats 3 sets 10 leg extensions/adductor set/hamstring set/abductor set using pulleys with 10# 3 sets 10 knee straightening using pulleys with 8# Calf/ hip f;exor, ITB and hamstring stretches