A. Split Squat; 15 reps/leg x 3 sets; rest 1min bw legs - 30# for all sets. Felt good on knee. Slow eccentric. 
B1. Birdog; 12 reps/side x 3 sets; rest 30 seconds - Completed. Tried some variations w/ band and weight. Made it more challenging on shoulders. 
B2. Natural Knee Extensions; 10 reps x 3 sets; rest 30 seconds - Did 2 sets and stopped the 3rd set b/c I felt a pinch in the knee. Decided to shut it down. Completed 4 reps on the last set. Used 30# band tension for assistance.
C1. Supine Leg Whip; 8 reps/leg x 3 sets; rest 30 seconds - Done. C2. Banded Forward/Backwards March; 15m/leg x 3 sets; rest 30 seconds - Used sling shot. C3. Lying Face Down Single Leg Banded Hamstring Curl; 20 reps x 3 sets; rest 30 seconds - Used 30# band tension.   C4. Banded Side Lying Clam; 15 reps x 3 sets; rest 60 seconds - Used sling shot above knee. Routine felt great on hips.