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Quadruped Dynamic Lat Mobilization With Stick
HOW : Begin with your arms elevated on something like a bench shown here while grabbing onto something like a dowel or pipe- The more spread your hands, the greater the stretch. Then hinge back into a child’s pose position, this will bring the arms...
Doming With Linear Single Leg Hops
How: Get set-up standing on one foot. After doming your foot, hop forward at least 2-3x and then hop backward the same amount of times, this counts as 1 rep. Hop a distance that you can stick the landing while maintaining foot arch integrity. Repeat...
Doming With Stationary Single Leg Hop
How: Get set-up standing on one foot. After doming your foot, hop directly up into the air and stick the landing while maintaining foot arch integrity. Repeat and perform on both sides. Feel: You should feel your foot and calf muscles working along with your...
Doming With Single Leg Drop Jump
How: Get set-up standing on a box or elevated surface that you feel comfortable dropping down from. Stand on one foot and after doming your foot, drop down from the elevated surface towards the ground and stick the landing while maintaining foot arch integrity. Step...
Doming With Single Leg Box Jump
How: Get set-up with a box or elevated surface directly in front of you that you feel comfortable jumping up onto. Stand on one foot and after doming your foot, jump onto the surface and stick the landing while maintaining foot arch integrity. Step down...
Double Leg To Single Leg Heel Raise Eccentrics Barefoot
How: Get set-up standing by a wall or something that you can use for upper body support for balance. With your feet shoulder width apart and after doming your feet, lift your heels off the ground as high as you can. Without losing height, lift...
Single Leg Heel Raises Barefoot
How: Get set-up standing by a wall or something that you can use for upper body support for balance. Get your feet shoulder width apart and only stand on one leg. After doming your foot, lift your heel off the ground as high as you...
Double Leg Heel Raises Barefoot
How: Get set-up standing by a wall or something that you can use for upper body support for balance. With your feet shoulder width apart and after doming your feet, lift your heels off the ground as high as you can, hold for a moment...
Foot Doming With Multi-Directional Single Leg Hops
How: Get set-up standing on one foot. After doming your foot, hop forward followed by sideways in one direction, then backward, then back towards your starting position to form a box. Then perform another box of hops, but your second hop needs to be in...
Toe Spreading
HOW : Get set-up seated if you’re performing this for the first time, the goal is to progress to standing. While keeping your arch lifted by doming your foot, spread your toes apart as far as you can, hold for a moment then return to...