Just trying to get my strength back during the last 2 weeks of June until now (July the 6th. The ROM is almost there with knee flexion seated at 133 degrees however when lying or standing I still can’t get my heel on my glute—still about a fist length to go.

When training legs this past Saturday morning my knee felt good. Spent 10-12 minutes on my movement prep then:

· Leg Extensions (Light) S/S with Hip Thrusters 4 rounds of 10-12 reps

· Back Squats 5 x 10 working up to 135 pounds (good depth but lower back tight and weak). Just not use to have weight on my back in a while.

· 30 degree Leg Press 5 x 6 reps pause at the top / then 6 reps with no pause x 5 sets and S/S with lying leg curls with 6 reps full range squeezing at the top, then I rested 10 seconds and repeated but the reps were performed from the top to half way down, then I rested 10 seconds and performed 6 more reps but this time from the bottom to half way up.

· Performed Walking Lunges for the first time in 7 months using kettlebells holding down by my side. Holding the KB’s down by my side prevented me from going all the way down with me back knee. Felt good! 3 sets of down and bacl for a total of 18-20 yards.

My knee was stiff the next day but my glutes, HS and Quads were on fire! I activated my fibers for sure!!

Again—ROM is fine, now its just getting stronger!

July 25th is when I really get to start pushing it. That will be 6 month since the injury!