Lay on side, toes pointing that direction, counterclock wise for 10, range of motion as big as possible, if that’s not possible, you are using too much weight
10 clock wise
Without resting, sit straight, 10 counterclock wise 10, clock wise 10
Sit on the other side, 10 counterclock wise, 10 clock wise
60 total reps per leg
Start bodyweight if needed

Ex.2 Lower leg reciprocal inhibition, 10 reps each leg

Sets: 2

Reps: 10 each leg

Notes:

Sit down on a box or bench
Ankle is hanging off
Raise the weight up
This will put a strong contraction on the tibia, and relax the antagonist (calves)
From there lean forward with the opposite hand and get a good stretch

Ex.3 Superset

Sets : 3

Reps :

Notes: On the first exercise, when I come back to the start position, you can’t really see it because of the foam roller, but I perform a calf raise

Ex.4 Slantboard ankle out ISO

Sets: 2

Reps: 1 min each leg

Notes: Without holding your balance, try to maintain this position for 1 min. Adjust the angle to your current range of motionIf you don’t have a slantboard, just place a plate flat on the ground, and another one on the edge, this will create a similar angle as the slantboard

Ex.5 Slantboard ankle in ISO

Sets: 2

Reps: 1 min each leg

Notes: Idem as previous exercise, but this time inverted.

Ex.6 Soleus ISO

Sets: 1

Reps: 120 sec each leg

Notes: If you can’t reach 120 sec the first time, no worries. Start bodyweight and add weight when it gets too easy

The way you are going to do this exercise is really simple. Perform this next to a wall or squat rack so you can hold your balance.

From here push your knee above your toes, from that position slightly elevate the heel, and maintain that position.

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