Warm up (5 mins)

1.Tibialis Ankle Sit

1 x 30secs

TECHNIQUE

1. Kneeling

2. Heels together

3. Lower Glutes to Heels

BENEFITS

1. Releases tightness in front of foot and stretches muscle in front of shin (Tibialis)

2. Allows the ankles better mobility and range to move horizontally.

3. Reduces workload and pressure on the bottom of feet and knees (Plantar Fascia/ Patellar Tendon)

2. Plank Ankle Roll

1 x 30secs

TECHNIQUE

1. Push up position (athletic)

2. Stretch ankle towards ground

3. Roll all the way up and over the toes.

BENEFITS

1. Stretch Hamstrings, Calves, Achilles then Tibialis Ankle and Toes.

2. Better Ankle Strength and Mobility with a strong Core.

3. Reduces workload and pressure on the bottom of feet and knees (Plantar Fascia/ Patella Tendon)

3. Half Kneeling Tempo Arms

1 x 20secs each arm

TECHNIQUE

1. Front Foot - Knee over Ankle

2. Hips - Square

3. Back Foot - Hips over knee

4. Foot - Dorsi flexed / Toes hard into ground

5. Arms - Hands to Face, Low 5 behind.

4. Single Leg Isometric Tempo Arms

2 x 30secs each leg

TECHNIQUE

1. Leg - Raise 1 leg, Hip just below knee, Toes up.

2. Keep foot on the ground straight under knee and hips, it should be relaxed not stiff.

3. Arms - .Hands to Face, Low 5 behind.