Mobilising

KM1: Prone Knee Hang

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Strengthening

KS1: Knee Locking

KS2: Knee lock & Lift

KS3: Knee IRQ Foam Roller

KS4: Knee Thumb VMO

KS5: Knee VMO Ball Squeeze

KS6: Knee Ball Squeezes (IRQ)

KS7: Knee Extensions with Band

KS8: Knee SLR Band

KS9: Knee Wall Slide

KS10: Knee Wall Slide 1.5

KS11: Knee Wall Slide 1 leg

KS12: Knee Step Down

KS13: Knee Step Forward

KS14: Knee Side Step Downs

KS15: Knee Lunge

KS16: Knee Lunge Onto Bosu

KS17: Knee Squat

KS18: Knee Bosu Soft Squat

KS19: Knee Bosu Squat

KS20: Knee Bosu Ski

KS21: Deep Ski Squats with Ball

KS22: Hamstring - Nordic Curl with Ball

KS23: Hamstring - Nordic Curl

KS24: Double Leg Jumps

KS25: Single Leg Hopping

KS26: Split squat progression​

KS27: Plyometric jump from height

KS28: Single leg sit to stand

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Flexibility

KF1: Knee Quad Stretch

KF2: Hamstring Stretch

KF3: Hamstring Wall Stretch