Notes
2 sets of single leg 24 reps with 10kg. Legs straight and pointed in 20%. After sets, 45 isometric hold, no weight.
2 sets of single leg 24 reps with 10kg. Legs bent and pointed straight. After sets, 45 isometric hold, no weight.
3 x 12 one leg seated calf raise. 32.5kg.
1 set of 30 second jumps, double leg with 30-45 sec recovery.
1 set of 30 second jumps, back and forth, double leg with 30-45 sec recovery.
1 set of 30 second jumps, side by side, double leg with 30-45 sec recovery.
1 set of 30 second jumps, single leg with 30-45 sec recovery. ( I had to stop because i had that right kneecap pain again.)