20min bike warm up.

  1. Wall squat holds 4x45 sec
  2. Leg extensions light 2x50
  3. Single leg curl 4x15
  4. More wall squats wider stance 3x 1 min
  5. hypers 4x20
  6. Planks 4x1min

Contraction is the focus until my knees are better. Can't push them any further. Platelets injections seem to be working . Fingers crossed!