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Old 04-10-2009, 05:36 PM   #9
Andrew Wilson
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Join Date: Dec 2007
Location: Johannesburg, South Africa
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Quote:
Originally Posted by Dave Van Skike View Post
  • then do quad sets, basically hold a ball, (soccer, basketball, foot ball) between your knees and lock you legs in extension and then flex your quads hard holding the contraction for a couple maybe 3 seconds. do 50-100 as a minimum.
Holy Shit! I can feel my knee cap being pulled laterally.
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