06 Jan Seated Knee Extension Bag Hang – PROM
HOW: Get into a comfortable position on a chair or bed with your foot elevated and supported on a surface so that your leg is straight and parallel to the ground. Place your foot into bag handles and place one handle above and below your...
06 Jan Lateral Toe Tap – Band
HOW:  Get a band set-up around your knees and start in a mini squat position. Shift your weight to one side of your body and pick up the other foot. With the leg you picked up – step directly to the outside and tap...
06 Jan Foot Plantar Surface Self Massage – Lacrosse Ball
HOW: Get set up seated with a firm object that can roll back and forth positioned under your foot. Roll the object back and forth along your arch from the base of your heel bone to the balls of your feet. Apply your desired...
06 Jan Double Leg Woodpecker
HOW: Get set up standing on both feet with good arch position. Begin the exercise by leaning forward and shifting your weight and center of gravity towards your toes. Go just until the point that you can control and not let your heels lift...
06 Jan Isometric Ankle Plantarflexion – Hand Resistance
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 upward using...
06 Jan Isometric Ankle Inversion – Hand Resistance
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 outward using...
06 Jan Isometric Ankle Eversion – Hand Resistance
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 inward using...
06 Jan Isometric Ankle Dorsiflexion – Hand Resistance
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...
06 Jan Pogos – Alternating
HOW: Get set up in a standing position. Begin the exercise by bouncing from one foot to the other on the balls of your feet and repeating as if you were jump roping/hopping in place. FEEL: You should focus on maintaining a rigid/stiff foot/ankle...
06 Jan Isometric Single Leg RDL – Kettlebell Handoff
HOW: Pick up one foot and balance on the leg that is in contact with the ground. Hinge forward through your hips while holding onto a kettlebell. Once the balance is maintained in this position, slowly shift the kettlebell from one hand to the...
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