active rest leg work

100 ups Marching

50 continuous close stance squats ( supported)

50 alternating knee to heel lunges ( supported) - in sets of 10 short rest/ sets

( serious quad burn and pump here-just what I wanted)

Stair work
pyramid 3 up 3 down etc up to 6  up and down and then full two flights three times

down is getting MUCH better. has a rhythm to it almost. I can remember when I could run down stairs and my body still remembers

Need to add to this day:

neck nods
crawling forward and back