10 minute spin to warm up – awesome

Ultrasound – no sweat

50 dual leg presses – love’em

Split squats – 5/10 pain, esp loading the surgical leg

Lunges – same

Steps ups/downs – hard

Lateral shuffle – no problem

30×1, 15×3 BFR single leg presses – welcome to hell

Takeaways:

• Do more spin: 30 minutes daily, add resistance
• Small, more graceful lunges, step ups/downs
• Walks are great
• Spend time heel-toe’ing but also toe-heel’ing to build up capacity and agility
• We are on track.

Update: taking a tip from Athlean-x about the value of backwards lunges, to reduce force on the tendon and save knee pain.