[UConnJulie]

Take a week off. No NROL4W and no biking. Walking is fine if it doesn't hurt.

Do these mobility/activation exercises during that week ...
1. Quad stretch (twice a day) 30 second hold each side twice
2. Sidelying clamshell 2x10 each side
3. Glute bridging 2x10 (if you can do single side, that is better, and do 10 per side)
4. SHELC 2x10
5. Glute stretching 30 second hold each side twice
6. Hip flexor stretching 30 second hold each side twice
(Please let me know if you need links to these exercises)
Also, ice the knee daily for 10 minutes.

This might take 1 week or 2. Symptoms need to be nearly resolved before diving into NROL4W again. And when you do ... really focus on your glutes when doing lunges, squats, and step ups. You have to consciously overcome the tendency of the quads to do all the work and force the glutes to do their share.

When you restart stage 2, keep the above exercises in as part of your warmup. Save the stretches for after the workout and do the glute activation stuff during the warmup.

HTH