18 Jun Seated Calf Raise – Off Step, Quick
HOW: Begin in a seated position with your toes resting on a slightly elevated surface with some form of padding resting on your knee and a weight resting on that padded surface. From here, you are going to quickly push up onto your toes working...
17 Jun Glute Stretch – Walking, Heel Raise
HOW: Begin in a standing position with enough distance in front of you to walk a few paces forward. As you begin to walk, bring one knee up and rotate the inside of your foot up towards you. As you do so, push up into...
12 Mar Wall Calf Stretch – Knee Bent, 3D
HOW: Stand facing a wall placing your hands on the wall straight out from your shoulders. Keep one foot back as you step forwards with the other leg, then step outward and cross the other leg inward. Each time reset the foot prior to taking...
12 Mar Single Leg Heel Raise – Box Support, Weight
HOW: Stand behind an elevated surface or box. Grab onto a dumbbell in one hand. Place the opposite foot and leg onto the box with your foot flat and knee bent. Stay tall and straight as you push into the ground with the foot on...
12 Mar Pogos – In Place
HOW: Have your feet slightly less than shoulder width apart. Push into the ground with your toes lifting your heels slightly off of the ground in a small hopping motion. Continue this motion quickly as you hop up and down staying on the balls of...
27 Jan Seated Heel Raise – Bilateral, Weighted
HOW: Grab onto a dumbbell in each hand. Get into a seated position at a height where your knees are straight out from your hips and feet flat on the floor about shoulder width creating a 90 degree angle. Place the dumbbell on top of...
24 Jan Single Leg Squat – Heel Raise
HOW: Shift your weight to one leg. Bend that knee and hinge forward at the waist to perform a single leg squat. Go as low as you can and then push into the ground to return to the starting position. At the top of the...
23 Dec Single Leg Heel Raise Lift Off
HOW: Place an object on the ground that you can elevate your heels on. Stand near a wall, chair, or have a stick handy to help with your balance. Place both of your heels on the object, shift your weight to one leg. While staying...
23 Dec Bridge – Heel Raise
HOW: Begin by lying on your back with your knees bent up and your feet flat on the ground about shoulder width apart. Push into the ground with your feet lifting your hips as high as you can flexing your glutes and engaging your core...
07 May Eccentric Squat – Wall Supported, Swissball
HOW: Place a swissball on a wall and position the middle or small of your back on the ball. Lean into the ball while keeping your chest up. Walk your feet out and have them about shoulder width. From here, sit down like you're...
