# Foundation Basics (knee recovery)

You'll build strong, stable legs from the ground up — this quick routine hits every muscle you need for confident, pain-free movement every day.

## Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle

## Main

- **Superset · 3 rounds**
  - 0 Glute Bridge Hold
  - 0 Plank (Wall)
  - 0s Wall Sit
  - 0 Push-Up (Wall)
- **Superset · 3 rounds**
  - 12 Glute Bridge
  - 20s Dead Bug

## Cool-Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)