(3×8 of each exercise)
Single leg squat
- 1 Foot Flat on Floor (other foot off the ground)
- push the knee as far in front of the toe as possible while keeping heel on the ground
- straighten the leg (stand back up)
- End of 1 rep
Shuffle Walks
- Begin in ankle squat position
- Push shins as far forward as possible (keep whole foot pressure
- Raise one forefoot as high as possible, keeping contact with heel
- Slide that foot 6 inches forward while keeping heel contact
- Drop forefoot back to ground
- DO NOT SHIFT WEIGHT
- Repeat on other foot
- DO NOT SHIFT WEIGHT
- End of 1 rep
Wipers
- Sit with leg extended
- Pull toes “up” toward the body
- With no knee movement waive or wipe the ankle to pull medial and lateral range of motion
- End of 1 rep
Stair Walks
- Place forefoot on the step
- Push the shin as far forward as possible without letting the heel rise
- Push through the foot to go up the stairs
- Extend all the way through the big toe before the next foot is placed on the step in front of them
- Repeat with other foot
- End of 1 rep
Toes Up
- Sitting on a chair or bench with knees 90º raise toes off the floor to the greatest height possible
- Hold for 1 count and return toes to the floor
- End of 1 rep
