bulletproof knees

Read through MRobertson's bulletproof knees.

Tips:
- consider lateral retinaculum for anterior/lateral knee pain.
- w/ Step-ups, forward weight => quads, on heels => posterior chain
- posterior chain progression: empty bar 1-leg good morning, King deadlift (like SLDL but other knee bent a bit more)

Tue 07 jun

R knee lateral reinaculum soft tissue work, went from minimal discomfort to barely there (actually felt L knee medial more during stationary bike)

foam roll: soleus tighter than sides today. both quads tighter than soleus. adductors tightest of all.

clamshells: 3x10

shoulderstand squats: 2x20

step-ups: 3x9 (left leg a lot stronger than last week, actually easier on L side b/c of R knee massage work), weight on heel
5 FTW squats

alternate anterior tibialis (shin) 15lb dumbell raise w/ 7+8 knee tucks.

3x9 calf raises eccentric+concentric

empty bar single-leg good morning 5+5

stationary bike: 25min, 6.1mi (notably low HR around 130, but breathing not as good today?)

HRV: 60 right before 6am (57bpm).