TWO TIMES THROUGH ALL EXERCISES

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1) STANDING ISO-CALF RAISE

• 2 sets of 2 Reps w/ 30 Sec HOLD

• Make sure you're lifting through using both your big toe and your pinky toe. Want to avoid your ankle "leaning" to one side or another. 

• Can step a little further away and press into the wall if you don't feel as though you're getting enough exertion just standing tall. 

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2) HEEL ELEVATED ISO-LUNGE

• 2 Sets of 1 30 Sec REP (Each Calf Raise should be a 3-5 sec LIFT, 3-5 Sec Pause, 3-5 Sec Descend during the 30 second hold)  

• Keep the body tall and the knee directly above the ankle. Don't let the knee track!

• Make sure your heel is elevated enough to feel a stretch at that bottom range of motion

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3) FLOATING HEEL CALF RAISE

• 1 Set of 2 Reps (15 Sec Pause at the TOP, 10 Sec descend back to the bottom)

• Make sure the weight is heavy enough you can still hold a high level contraction at the top of the movement, but also forces your heel back down into a stretch at the bottom range of the movement

• This can also be done with a band, just make sure you still apply the 15 second contraction at the top and the slow 10 second descend into the bottom of the movement

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4) ISO WADDLES 

• 1 Set of 10 STEPS w/ 2 sec Pause // Can also do 30 sub-maximal hops if comfortable

• Make sure you're fully on balance and fully in control the entire time. Use a wall and "march" in place if you need to 

• Just like the ISO warm up, push through BOTH the big toe and pinky toe. "Bite" the floor with your toes so to speak. 

• If you decide to do the hops, make sure you're not using your quads and staying stiff in your feet. It's NOT about how high you jump, it's about the tension we can create in your Achilles and calf.