Went to physio today, the knee is still unstable so have to focus on the balance work and wobble board. Also have to start doing short squats with very light weight on the machine in the gym. This will strengthen the knee and therefore stabilise it.
short squats, lowering six inches with 20kg on the machine, IE not body weight plus 20 kg
leg extensions with a whole 2.5 kg, world beating eh
20 mins bike level 2
15 mins stair climber level 2
15 mins rowing machine level 2
1 set of 10 reps calf raises with body weight