Ankle rotation
Calves - Tibialis
- Rotate your ankle in both directions, for a few seconds.
- Repeat with the other foot.
Sessions
Warm Up Routine
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
Basics warm up
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Lats
Specific Legs Warm-up
Beginner
Upper Chest ∙ Lower Chest ∙ Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves
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Box jumps
Quadriceps ∙ Calves ∙ Tibialis ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lumbar
Explosive weighted squats
Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar ∙ Quadriceps
Assisted shotgun squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings
High bar squat
Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves ∙ Lumbar
Burpees
Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar
Shotgun squat
Quadriceps ∙ Calves ∙ Hamstrings ∙ Glutes