HOW: Get set up in a seated position with your leg crossed over the other. The leg that is crossed is the foot/ankle you are going to be working on. With your foot/ankle in a neutral position, try to push your foot downward using your hand (see video for demonstration), however don't let it move.
FEEL: You should feel the muscles in the front of your shin and the front/top of your foot/ankle working with this exercise.
COMPENSATION: Maintain the starting foot/ankle position, don't let your foot move. If it does, do not push as hard.
