Knee Dominance Corrective 

Inhibit- (SMR)

Hold for 30-60 seconds at trigger point

Perform 4-6 reps of joint movement at trigger point

1. Quadriceps

2. Soleus

Lengthen- (static/ NMS)

hold 30 seconds at max ROM

1. Quadriceps

2. Soleus

Activate- (Isolated strengthening)

Complete 10-15 reps

Pace 4|2|1

1. Gluteus Maximus

2. Core Stabilizers

Integrate- (dynamic)

Perform 10-15 reps CONTROLLED

1. Squat Pattern

2. Wall jump