Active
Ankle
Dorsiflexion/Plantarflexion |
12 × 1 |
Seated with
knee extended. Perform full-range motion in a slow, controlled manner (2s
dorsiflexion - 1s hold - 2s plantarflexion). |
|
| Bilateral
Heel Raises |
10 × 2 |
Standing.
Raise heels to full height slowly, hold for 1 second. Lower with control,
then actively pull the toes towards the shin (ankle dorsiflexion) upon ground
contact. |
15 seconds |
| Forward
Lunge |
8 × 2 |
Keep torso
upright. Step forward and descend slowly until both knees are bent at ~90°,
hold for 1 second at the bottom, then push back to the starting position.
Alternate legs. |
15 seconds |
| Single-Leg
Deadlift |
8 × 2 |
Hinge at
the hips with a slight bend in the stance knee, extending the non-stance
leg backwards for balance until torso is nearly parallel to the ground,
then return to upright. Alternate legs. |
15 seconds |
