<aside>

Click on the exercise name for how-to video

Do the exercises in order

</aside>

<aside>

Seated leg raise

2 set | 10 reps | notes

</aside>

<aside>

Straight leg calf raise

Tibialis raises

Superset

2 sets | 15-20 reps

</aside>

<aside>

Poly step ups - level 2

2 sets | 10 reps each leg | notes

</aside>

<aside>

VMO Squat

3 sets | 8-12 reps | notes

</aside>

<aside>

Glute extension

3 sets | 8-12 reps | notes

</aside>

<aside>

Leg extension single leg

Hamstring curl single leg

Superset

3 sets | 8-12 reps

</aside>

<aside>

Couch stretch

1 set | 1 minute per leg

</aside>

<aside>

Elephant walks

1 set | 40 reps (20 per leg)

</aside>