Instructions Information Related exercises Anchor your feet under something stable and heavy. 2. Slightly lean forward and try to prevent yourself from going down by flexing your calves and pushing your toes to the anchor. 3. Pause for a moment and slowly return to the starting position. Doable at: Muscle group/groups: Working muscle/muscles: See […]
Instructions Information Related exercises Sit in a deep squat position and allow your knees to go forward to stretch your calves. 2. Slowly flex your ankles to lower your heels (This is the bottom of the rep). 3. Once your heels touched the ground (Or you felt you can’t flex your ankles anymore), raise
Instructions Information Related exercises Stand under a doorframe on a slightly elevated surface with your arms extended over your head. 2. Slowly flex your ankle to lower your heels (This is the bottom of the rep). 3. Once your heel touched the ground (Or you felt you can’t flex your ankle anymore), raise your
Instructions Information Related exercises Stand in front of a wall and lean on to it with your arms extended over your head. 2. Slowly step away from the wall until you can’t keep your heels on the ground (Make sure to keep your entire body in a straight line). This is the starting position.
Instructions Information Related exercises Stand upright on a stair (or any slightly elevated surface). This is the starting position. 2. Slowly flex your ankle to lower your heels (This is the bottom of the rep). 3. Once your heel touched the ground (Or you felt you can’t flex your ankle anymore), raise your heel
Instructions Information Related exercises Stand upright on a stair (or any slightly elevated surface). This is the starting position. 2. Slowly flex your ankles to lower your heels (This is the bottom of the rep). 3. Once your heels touched the ground (Or you felt you can’t flex your ankles anymore), raise your heels
Instructions Information Related exercises Position your upper back on a flat bench and squeeze your shoulder blades together. 2. Place your feet on the ground in a way that your heels are directly under your knees. 3. Ask someone to put the weight (back pack or something heavy) on your hips (This is the
Instructions Information Related exercises Lie on your back and put a backpack (or some other thing that’s heavy) on your legs Note: The weight is optional; the exercise is difficult even with your own bodyweight. 2. Lift your pelvis off the ground by pushing your heels down to the ground (This is the starting
Instructions Information Related exercises Anchor your feet under something stable and heavy. Put a wrapped towel under your knees (Make sure to create a straight line from your torso to your knees). 2. Slowly begin to lower your body by extending your knees until you can’t control your bodyweight. 3. Once you reach this
Instructions Information Related exercises Lie face down on a flat bench in a way that your legs are in the air from the knees down. 2. Bend your knees until 90 degrees and ask someone to put a back pack on your feet. (This is the starting position). 3. Slowly extend your legs until
