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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Burpee with pull-ups
Biceps ∙ Abs ∙ Lats ∙ LowerChest ∙ Triceps ∙ Calves ∙ Glutes ∙ HipFlexors ∙ Lumbar ∙ Quadriceps
Dumbbell lateral lunges
Glutes ∙ Hamstrings ∙ Quadriceps ∙ Calves ∙ Lumbar ∙ Forearms
High bar squat
Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves ∙ Lumbar
Burpee with muscle up
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Assisted shotgun squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings
Skipping
Quadriceps ∙ Calves ∙ HipFlexors