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@BringMeMyFix
Nothing wrong with working on leg speed, but you might gain greater physiological awareness by doing some lower cadence/higher resistance work.
It shouldn't be done at a pace to tax your legs or lungs particularly, just to enable you to concentrate on form. Any inefficiencies at slower cadences will just get amplified as you spin faster.
Faster cadences are definitely good for smoothing things out in the knees and hips department though.
Regarding, knee over pedal spindle, it doesn't work for me. I've got short legs/long body & arms, and if I follow the KOPS rule, I end up pivoted to far forward over the bottom bracket and get numb hands etc, regardless of stem length. Horses for clichés...