Beginner

Ankle rotation

Calves - Tibialis

Ankle rotation

Rotate your ankle in both directions, for a few seconds.
Repeat with the other foot.

Sessions

Warm Up Routine

Beginner

Chest ∙ Dorsals ∙ Shoulders ∙ Trapezius ∙ Legs ∙ Rotators

Basics warm up

Beginner

Triceps ∙ Biceps ∙ Dorsals ∙ Chest ∙ Legs ∙ Shoulders

Specific Legs Warm-up

Beginner

Quadriceps ∙ Legs ∙ Buttocks ∙ Hips ∙ Calves ∙ Abs

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Sollevamento assistito dello squat soleo

Sollevamento assistito dello squat soleo

Beginner

Quadriceps ∙ Calves

Burpee with pull-up

Burpee with pull-up

Intermediate

Biceps ∙ Abs ∙ Lats ∙ LowerChest ∙ Triceps ∙ Calves ∙ Glutes ∙ HipFlexors ∙ Lumbar ∙ Quadriceps

Skipping

Skipping

Beginner

Quadriceps ∙ Calves ∙ HipFlexors

Double lunge and squat

Double lunge and squat

Intermediate

Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors

Explosive squat

Explosive squat

Intermediate

Quadriceps ∙ Calves ∙ Hamstrings ∙ Glutes

Jump rope

Jump rope

Beginner

Calves ∙ AnteriorDeltoid ∙ SideDeltoid