A1. Banded standing 90/90 hip internal rotations; 15 reps x 2 sets; rest 30 seconds 
A2. Banded seated 90/90 hip internal rotations; 15 reps x 2 sets; rest 30 seconds 
A3. Terminal Knee Extensions; 15 reps x 2 sets; rest 30 seconds 
A4. Natural Knee Extensions; 15 reps x 2 sets; rest 30 seconds - Done. 
+
Knee PT Work + Jumping/proprioception work - Did some x-band lateral marches, SLRDL, goblet squats, and glute bridges. +
30 Sec Row @ 1:38 pace 
30 Sec Rest 
30 Sec Bike @ 525 watts 
30 Sec Rest 
30 Sec Run @ 1mile pace (try to increase pace from two weeks ago) 
30 Sec Rest 
x15 sets - Held pace throughout. Mind, energy, and body felt great. Back to feeling 100% from being sick over the week.