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Randell Holmes Jr. | Rehab & Performance on Instagram: "Strong knees aren’t built by accident. They’re trained. 🦵🔥 1️⃣ Spanish Squats – Load the quads while keeping knee stress low. Huge for patellar tendon health and pain-free strength. 2️⃣ TKEs (Terminal Knee Extensions) – Wake up the VMO, improve knee lockout, and reinforce proper knee tracking. 3️⃣ Tib Raises – Bulletproof the lower leg, protect the knees, and balance out calf dominance. 4️⃣ Spring Ankle Holds – Train ankle stiffness and e
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Randell Holmes Jr. | Rehab & Performance on Instagram: "Stron…
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