Fatjon Osmani - knee

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT 3kg
TEMPO
REST

Split Squat ISO Hold

https://www.youtube.com/watch?v=9-E7YW2WAlM
SET 3
REPS 30s/30s
WEIGHT BW - 10kg
TEMPO
REST 90s
0- 2 weeks - body weight
2- 4 weeks - 5kg dumbells
4-6 weeks - 8-10kg dumbells

1L HIP ISO Push

https://www.youtube.com/watch?v=h3wq8YZ7PNM
SET 3
REPS 30s/30s
WEIGHT BW
TEMPO
REST
0-2 weeks bodyweight 20s
2-4 weeks 30s
4-6 weeks 40s

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 30s/30s
WEIGHT BW
TEMPO
REST
the entire lower leg is supported on the bench, with the knee bent at a 90-degree angle
0-3 weeks (only knee)
3-6 weeks (try it with the knee extended, keeping the leg straight like I did in the video

1L Soleus ISO Glute Bridge

https://www.youtube.com/watch?v=EqwDRHxRVx4
SET 3
REPS 30s/30s
WEIGHT
TEMPO
REST
body weight

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 30-40s
WEIGHT
TEMPO
REST
0-2 weeks body weight - 5kg dumbells 30s
2-4 weeks 8-10kg dumbells 30s
4-6 weeks 10kg dumbells 40s

Leg Abduction ISO WD

https://www.youtube.com/watch?v=1Z8-xOe7KCE
SET 3
REPS 30s/30s
WEIGHT
TEMPO
REST

BW Nordic Hamstring ISO Hold

https://www.youtube.com/watch?v=HXEZV6a79kI
SET 3
REPS 30s
WEIGHT BW
TEMPO
REST