It should be just enough to increase the stretch in the quad. Hold for 2 seconds then straighten the knee. Perform 10-15 repetitions.
Explanation:
if it doesn't help add me on discord EthDaGamer#0980
Answer:
2 days/week.
Explanation:
The recommendation is 2 nonconsecutive days, in order to reduce risk of injury.
Make sure you stay where you are, you could possibly get harmed. Lock the door to the room you are in. If there are no phones around you, try and find one without the robber seeing you. Call 911 immediately and explain to them what is happening and where you live. They should report to your house ASAP.