Mobility in Knees
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Introduction

Welcome to the Course
How to Improve Mobility
How to Implement These Exercises
STEP 1 - Inhibit

Adductor Complex
Biceps Femoris
Fibularis Complex (Peroneals)
Gastrocnemius & Soleus
Lateral Thigh
Piriformis
Quadriceps
TFL (Tensor Fascia Latae)
STEP 2 - Lengthen

Adductor Magnus - Static Standing Stretch
Adductors - Static Standing Stretch
Adductors - Static Seated Ball Stretch
Biceps Femoris - Static Standing Stretch
Biceps Femoris - Static Supine Stretch
Biceps Femoris - Self-NMS Stretch
Gastrocnemius - Static Stretch
Soleus - Static Stretch
Gastrocnemius & Soleus - Self-NMS Stretch
Quadriceps - Static Standing Stretch
Quadriceps - Static Side-Lying Stretch
Quadriceps - Self-NMS Prone Stretch
Hamstrings Complex - Static Supine Stretch
Hamstrings Complex - Self-NMS Stretch
Hip Flexors - Static Standing Stretch
Hip Flexors - Static Kneeling Stretch
Hip Flexors - Self-NMS Stretch
TFL - Static Standing Stretch
TFL - Static Kneeling Stretch
Piriformis - Static Supine Stretch
Piriformis - Static Supine Ball Stretch
STEP 3 - Activate

Adductors
Heel Walking - Anterior Tibialis
Anterior Tibialis
Posterior Tibialis
Medial Gastrocnemius
Medial Hamstrings Complex
Gluteus Maximus
Gluteus Medius
Wall Slides - Gluteus Medius
Quadruped Opposite Arm/Leg Raise
STEP 4 - Integrate

Lateral Tube Walking with Mini-Band around Knees
Lunge to Balance
Single-Leg Squat
Squat with Medicine Ball between Knees
Squat with Mini-Band around Knees
Supported Squat
Step-Up to Balance
Wall Jumps

Quadriceps

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