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
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