Uncover Your Authentic Self Through Shadow Work: A Workbook to Identify Your Triggers and Transcend Trauma. Embrace Your Hidden Side, Develop Self-Love, and Become Your Best Self

Fixing Jumper’s Knee In the science section of Jumper’s Knee Protocol, two methods of patellar tendon rehab were laid out: 1) a 4-stage process and 2) heavy isometrics. Which one should you use? Both. By combining the principles of each method, you are addressing the tendon but also 1) the brain, 2) the muscle, and 3) the kinetic chain. The Protocol 3 Managing Pain 4 STAGE 1 - Isometrics 5 1) QUADRICEPS ISOMETRIC 6 2) FOAM ROLLER BRIDGE 7 3) ISO LUNGE/SPLIT SQUAT 8 4) SINGLE-LEG STAND 9 Troubleshooting Stage 1 Isometrics 10 WHEN TO PROGRESS 12 STAGE 2 - Lifting 13 4-day sequence 13 DAY 1 (SQUAT AND SPLIT SQUAT) 13 1) ACHILLES HOPPING PROGRESSION 14 2) KNEE-DOMINANT SQUAT 15 3) SPLIT SQUAT 16 4) LATERAL LUNGE 17 DAY 2 (ISOMETRICS) 17 DAY 3 (HIP HINGE AND STEP UP) 18 DAY 4 (ISOMETRICS + CALVES/HIPS) 20 Troubleshooting Stage 2 Lifting 21 WHEN TO PROGRESS 22 STAGE 3 - Store-And-Release 23 6-day sequence 23 WORKOUT 1 26 WORKOUT 2 26 WORKOUT 3 28 WORKOUT 4 29 WORKOUT 5 30 WORKOUT 7 32 WORKOUT 8 33 WORKOUT 9 34 WORKOUT 10 35 WORKOUT 11 36 WORKOUT 12 37 Troubleshooting Stage 3 Store-And-Release 39 WHEN TO PROGRESS 40 STAGE 4 - Return to Sport 41 10 Things to Keep in Mind 42