WEEK ONE

Ankle Mobility (3-Planes of Motion) :54

Wall hold flex ankle and work in three planes of motion.

Calve Foam Rolling :32

Calve foam rolling. (work the inner calve, middle calve, and outer calve) Also try moving your ankle in all planes while rolling. Progression: add pressure of your other leg on your calve.

1/2 Kneeling Quad and Hip Flexor Stretch :49

Half Kneeling Quad and Hip Flexor Stretch. Variations: move your arms and torso through all planes of motion to mobilize the hip in all three planes

Quad Foam Rolling :21

Quad Rolling. Rolling inner, middle, and outer part of the quad. Progression: bend knee of the quad you are rolling on to flex the quad and add more pressure to the muscle.

Hamstring Foam Rolling :21

Hamstring Rolling: Inner, middle, and outer part of the hamstring.

Toe Touch Progression 1:20

Toe touch progression:

A) with your feet together and a towel roll between your knees, reach up towards the ceiling and then reach down towards your toes. Repeat 10 times. Testing to see how close to your toes you can get without bouncing

B) with your toe up on a 2-3 inch block repeat the same motion 10 times.

C) With your heels on the 2-3 inch block repeat the same motion 10 times.

D) With your feet together reach up towards the ceiling and then reach down towards your toes.

Repeat 10 times. Retest to see how close to your toes you can get without bouncing.