Week 1 - Measure athletic baseline and wake up the feet via toe retraction and nerve stimulation.

‍

Assessment:

5 Minute Single Leg Hold

3 Minute Iso Lunge Hold

3 Minute Crawl Hold

Please record what you felt in each exercise. Take note of burning level (0-10) in three areas:

- Foot/Ankle

- Calves

- Glutes/Hamstrings

‍

Training HW

Perform this session 5 times before next workshop.

‍

Plantar Fascia Rolling - 3 Minutes Each Side

Lymphatic Massage - 3 Minutes Each Side

Big Toe Retraction - 30 Reps Each Side

BoaB - 3 Minutes Each Side

Puffing the Chest - 30 Reps Each Side

Baby Feet - 6 Each Side

Towel Retractions - 3 Minutes Each Side

Standing on Air - 3 Minutes Each Side

‍

Exercise Videos

‍

Plantar Fascia Rolling

‍

Toe Retraction & BoaB

‍

‍

‍

‍

‍

‍

‍

‍

Towel Retractions

‍

‍

‍