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Split squat with D grip & twist
KneeAid
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1m 42s
2-3x of 10-12 reps per side OR 1 minute of movement. Only do the range you can control.
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Tall kneeling hinge
2 variations of feeling. First is more quad, second is more hamstring. At first I suggest you try both and see which feels better.
2-3x8-10 or 30-45s of movement
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Jefferson curl (Toe elevated)
2-3x10-12 reps here light or just go 60s. Breathing into the lower back as you roll forward is crucial to open up the back side of the body.
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Foot rock & drop
A fantastic exercise to find a rhythm and flow. connecting with the feet and preparing the body to move. Great for squats! 2-3x30-60s of flowing is great!
