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

Forearms ∙ Biceps ∙ Triceps ∙ Anterior Deltoid ∙ External Rotators ∙ Lats

Basics warm up

Beginner

Calves ∙ Tibialis ∙ Quadriceps ∙ Abs ∙ Obliques ∙ Glutes

Specific Legs Warm-up

Beginner

Quadriceps ∙ Abs ∙ Obliques ∙ Glutes ∙ Hamstrings ∙ Hip Flexors

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Box jumps

Quadriceps ∙ Calves ∙ Tibialis ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lumbar

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Double lunge with burpee and pull-ups

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

Tip-toe posterior pelvic tilt

Tip-toe posterior pelvic tilt

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Explosive weighted squats

Explosive weighted squats

Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar ∙ Quadriceps

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Dumbbell lateral lunges

Glutes ∙ Hamstrings ∙ Quadriceps ∙ Calves ∙ Lumbar ∙ Forearms

Shotgun squat

Shotgun squat

Quadriceps ∙ Calves ∙ Hamstrings ∙ Glutes