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hey crossfit andersonville we are going to work through some twinkie knees taking through a few drills that are going to help some mobility within the knee and if you havent checked out the hip and knee program for strengthening thats going to help build stability around the knee so itd be good to do both the hip and knee strengthening program and then also in conjunction with that work on disability plus the mobility side of things okay so lets kick it off with a single lacrosse ball all right were going to explore first off right around the inner pouch super patella patch right there on the inside gets all hot and cranky so a couple minutes rolling through the inside you can take your knee up or your foot up above your knee work back down then you would roll right to the very top of your knee and at this point it would be good if you could get a little pull down trying to bring your heel to your butt if youve got a friend that can press down for you that would be even better al