This is month 1 of the program! It’s important we develop healthy human strength before we get into more athlete based workouts.
In month 1, the focus will be on isometrics for strength, and healthy tendon health. I HIGHLY recommend stopping basketball activities if you are having serious knee pain, at least for this first month to develop some strength and then slowly get back to playing sports again.
1A. SL Stand ISO 3x :45 secs (add 1 set per week)
2A. SL RDL/ Banded Good Morning 3x :7 (4 second holds)
3A. Plantar Flexion Rolls (Durable Athlete)
4A. Toe Pulls (Tibialis Pulls)