A1 multi-direction ankle and rooting (card/coin/band under ball of foot)

B1 TVA contractions

C1 overhead core bracing

D1 banded rec fem extensions

E1 banded bridges (with bracing)

F1 banded frog thruster bridges

G1 VMO step ups

H1 front foot elevated split squat

I1 top half leg extensions

***every exercise 3-6 reps, 3-5 second holds, looking for “quality” contractions. Every exercise
for 1-3 sets, depending on current training spot.

Then proceed based on current situation:

If fkd​-
BFR quads wrapped at a 7/10 use knee wraps if no BRF straps (leg X or BW squats) – 30, 15, 15, 15 reps, 30 seconds rest between sets (LIGHT, non-taxing load)

If in between-
Whatever ONE quad movement you can tolerate completely pain free (may just be in a specific ROM). Then build ONE, working set, and/or ONE exercise up per session. If you’re recovering.

If smash-ready (if above is just activation)-
Smash away