# Foot, Ankles & Achilles Program

## Phase 2: Day 1

Pronation Full Reps · Foam Roller Bridge March · Penguin March · A Walk

### Warm Up


### Workout

- 1 × 1-10 Pronation Full Reps
- 2 × 1-30s Foam Roller Bridge March

### C

- 1 × 1-20 Penguin March
- 1 × 1-20 A Walk

### Workout

- 1 × 0-6 Soleus Slouch
- 1 × 0-8 Bent to Straight Knee Calf Raises
- 1 × 0-8 Hinge Squat Hinge
- 3 × 0-8 Single Leg Calf Raise


## Phase 1

Calf Bridge · Big Toe Extension Stretch · Pronation Half Repa

### Workout

- 2 × 30-0s Calf Bridge
- 2 × 10-0 Big Toe Extension Stretch
- 2 × 5 Pronation Half Reps
- 2 × 10-0 Floating Heel Hinge
- 2 × 10-0 Pronation Full Reps
- 2 × 20-0 Eversion to Inversion Lifts
- 2 × 30-45s SL Calf Raise Isometric Hold