1- Tibialis Raise
Perform 25 consecutive reps, pausing 2 seconds at the top of each rep, and 2 seconds at the bottom of each rep, monitoring difficulty as you go. You may need to stand closer to the wall as your muscles burn out, or farther from the wall if you are feeling no challenge.
2 – The FHL
Perform 25 reps to the best of your ability, adjusting closer as necessary.
If 25 reps with two legs is easy, but with one leg is too difficult to perform without a break, simply stop at a number that challenges
you, then match that number with your other leg, and return to your original leg, going back and forth until all 25 reps are complete. For
example: 10 left leg, 10 right leg, 7 more left leg (total is at 17 now), 7 right leg, 5 left leg (total is at 22), 5 right leg, and finally 3 more
each leg for a total of 25 each side.
2B – Repetir ejercicio 1
25 reps
3 – THE KOT (KNEES OVER TOES) CALF RAISE:
if 25 in a row with two legs is easy, but with one leg is too difficult, simply count your reps on one leg until burnout, then match on the other leg, then switch back to the original leg, and so on, until you reach 25 on each side.
25 perfect single-leg reps is your long-term goal.
4 – THE PATRICK STEP
25 reps
5 – THE ATG (ASS TO GRASS) SPLIT SQUAT
Perform 5 sets of 5 reps per side, back and forth, taking up to 30 seconds between sides if you feel you need a break.
6 – ELEPHANT WALK
Perform 30 reps per side, being sure to keep breathing throughout the set.
7 – L-SIT
Level 1 is just holding one leg off the ground at a time, for a twocount
Set a timer and go back and forth for 60 seconds.
Level 2 is the same drill, but holding your butt off the floor as well!
Also for 60 seconds:
When you go back and forth for 60 seconds with your butt off the floor, you can probably do Level 3: a full L-Sit!
8 – COUCH STRETCH
Perform 60 seconds per side, being sure to work only at a level you can relax and breathe without pain.