(This is your low intensity recovery and mobilty training. You should easily be able to do all drills at home.)
Drill 1 , Couch stretch
1 set of 1 minute and 30 seconds on each leg
Drill 2 , sitting deep squat
1 set of 1-5 minutes, build your time up over time.
Drill 3 , deep squat to hamstring stretch
1 set of 20 reps.
Drill 4 , tibialis anterior stretch
1 set of 15 reps on each leg
Drill 5 , kneeling hip rotation
1 set of 15 reps on each leg.
Drill 6 , 90 90 stretch
2 set of 10-15 reps on each each leg
Drill 7 , bw jefferson curl
2 sets on 15 reps.
Drill 8, calf active stretch
2 set of 10-15 reps on each each leg
Drill 9, tennis ball foot rolling
1-2 minutes on each foot.