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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Tip-toe posterior pelvic tilt
Abs ∙ Glutes ∙ Hamstrings ∙ Calves
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Jumping jacks
Quadriceps ∙ Calves ∙ SideDeltoid ∙ AnteriorDeltoid
Explosive weighted squats
Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar ∙ Quadriceps
Skipping
Quadriceps ∙ Calves ∙ HipFlexors
Shotgun squat
Quadriceps ∙ Calves ∙ Hamstrings ∙ Glutes