Take your groundwork to the next level with mastery drills that challenge endurance, stability, and range at every angle.
Single Leg Stand
Duration: 00:30
Test your balance by standing on one leg with calm, focused strength.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and hands on your hips.
- Engage your core, lift one foot off the floor, and extend it slightly in front of you.
- Balance on the standing leg and hold while breathing steadily.
Tips
- Keep a soft bend in the standing knee to stay stable.
Adjustments
- Lightly touch a wall or chair for support if needed.
Ankle Circles
Duration: 00:30
Mobilize each ankle with slow, juicy circles that wake up balance and prep your feet for movement.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and hands resting by your sides or on your hips.
- Lift one foot just off the floor, pointing your toes gently downward.
- Draw slow circles with the lifted foot, letting the motion come from the ankle joint.
- After several reps, reverse the direction to balance the work.
Tips
- Engage your core so your torso stays steady while the ankle moves.
- Keep a soft bend in the standing knee to stay grounded.
- Move at a tempo that lets you feel every angle of the joint.
Adjustments
- Lightly touch a wall or chair if balance needs backup.
- Make smaller circles when the ankle feels stiff.
- Perform the same motion from a seated position if standing is not accessible today.
Heel-to-Toe Rocks
Duration: 00:30
Rock from heels to toes to warm up your ankles and build foot strength.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and arms relaxed.
- Shift weight forward onto your toes to lift your heels off the floor.
- Slowly rock back onto your heels, lifting your toes.
- Keep the motion flowing back and forth in a smooth rhythm.
Tips
- Engage your core to stay balanced.
- Move steadily without abrupt shifts.
- Maintain an upright posture throughout.
Adjustments
- Hold a wall or chair for support if you feel unsteady.
- Keep the range smaller if the stretch feels intense.
- Slow down the tempo to stay in control.
Lateral Foot Rocks
Duration: 00:30
Rock side to side across your feet to strengthen ankles and wake up stabilizers.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms relaxed.
- Shift weight onto the outer edges of your feet, lifting the inner edges.
- Roll through center and onto the inner edges, lifting the outer edges.
- Continue rocking side to side with smooth control.
Tips
- Engage your core to stay balanced.
- Keep knees soft and avoid jerky movements.
Adjustments
- Hold a wall or chair for support if needed.
- Make the movement smaller if a full range feels intense.
- Try the same action seated if standing is uncomfortable.
Knee Circles
Duration: 00:30
Lubricate your knees with gentle circles that warm the joint before you get moving.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and place your hands on your knees.
- Bend your knees slightly and move both knees together in small circles.
- After several repetitions, reverse direction to balance the movement.
Tips
- Keep the motion smooth and controlled to respect the joint.
Adjustments
- Slow down the pace if you need extra control or confidence.
Bent Over Calf
Duration: 01:00
Dial in a deep calf and ankle stretch by hinging forward and pulling gently on the toes.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart, then step one foot forward and keep that leg straight.
- Bend the back knee and sit your hips back while lifting the front toes so you balance on the heel.
- Hinge forward from the hips to reach for the front foot with the opposite hand, letting the other hand rest behind your back.
- Hold the stretch while breathing into the calf and keep the back heel grounded.
Tips
- Keep your spine long and chest open instead of collapsing toward the floor.
- Aim both sets of toes straight ahead to square the stretch.
Adjustments
- Use a strap or towel around the front foot if reaching with your hand feels too intense.
Soleus Stretch
Duration: 01:00
Bend both knees in a staggered stance to target the lower calf and ankle.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and step one foot forward.
- Bend both knees and drop your hips while keeping both heels grounded.
- Lean forward slightly until you feel a stretch in the lower calf.
Tips
- Press the back heel firmly into the floor.
- Keep your back straight and feet pointing forward.
Adjustments
- Use a wall or chair for balance support if needed.
Calf Raises
Duration: 00:30
Rise up onto your toes to power up the calves and bulletproof your ankles.
Difficulty: Beginner
Instructions
- Stand facing a wall with feet hip-width apart and palms resting lightly on the surface.
- Press through the balls of your feet to lift both heels as high as possible.
- Hold the top position for a beat, then lower the heels back down with control.
Tips
- Keep your torso upright instead of leaning into the wall.
- Aim both feet straight ahead and avoid rolling the ankles outward.
Adjustments
- Use a sturdy chair or countertop for balance if a wall is not handy.
- Lift one heel at a time for a gentler option or to focus on single-leg strength.
Leaning Calf
Duration: 01:00
Lean into the wall to stretch your calves and ankles with a grounded, athletic feel.
Difficulty: Beginner
Instructions
- Stand facing a wall about an arm's length away and place your hands on it at shoulder height.
- Step one foot back with toes forward and heel planted.
- Bend your front knee while keeping the back leg straight and lean into the wall to feel the calf stretch.
Tips
- Keep your back heel anchored for the best stretch.
- Maintain a long spine and relaxed shoulders as you lean.
Adjustments
- Walk the back foot closer to the wall if the stretch feels too intense.
Toe-to-Wall
Duration: 01:00
Stretch your calves and toes by pressing the ball of your foot against a wall and leaning in.
Difficulty: Beginner
Instructions
- Stand facing a wall with hands at shoulder height for support.
- Place one foot on the wall with toes pointing up and heel on the floor.
- Keep both legs straight, lean forward, and lift your back heel to deepen the stretch.
Tips
- Aim both feet straight ahead to keep alignment.
Adjustments
- Step closer to the wall if you need a gentler stretch.
Toe Raises
Duration: 00:30
Strengthen your shins and ankles by lifting your toes while leaning back against a wall.
Difficulty: Beginner
Instructions
- Stand with your back against a wall and feet hip-width apart.
- Walk your feet forward so your heels rest on the floor about an arm's length from the wall.
- Lift hips and head away from the wall so your shoulders support you, then raise your toes off the floor and hold.
Tips
- Keep arms relaxed by your sides while you work.
Adjustments
- Keep hips against the wall if you want added support.
Standing Quad
Duration: 01:00
Stand tall and pull your heel toward your glute to stretch the front of your thigh and hip flexors.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart.
- Bend one knee, bringing your heel toward your glute, and grasp the ankle with both hands.
- Pull the heel gently closer while keeping knees together and hips aligned.
Tips
- Engage your core to help you balance.
- Keep the standing leg slightly bent and avoid arching your back.
Adjustments
- Hold a wall or chair if you need balance support.
- Loop a strap or towel around your foot if reaching your ankle is tricky.
- Extend your free arm to the side for extra stability.
Squat Stretch
Duration: 00:30
Drop into a deep squat to open your hips, ankles, and lower back with mindful pressure from your elbows.
Difficulty: Beginner
Instructions
- Stand with feet shoulder-width apart and toes slightly turned out.
- Lower your hips into a deep squat while keeping heels grounded.
- Place elbows inside your knees, press palms together, and hold the stretch.
Tips
- Lift your chest and keep your back straight.
- Use your elbows to gently guide knees outward.
Adjustments
- Place a folded towel under your heels if they lift off the floor.
- Hold onto a chair or wall for balance support.
Single Leg Calf Stretch
Duration: 01:00
Stack one foot over the other in a pike to zero in on a deep calf stretch.
Difficulty: Beginner
Instructions
- Start in tabletop, tuck your toes, and lift into a pike with hips high and legs straight.
- Lift one foot and rest it across the heel of the opposite foot.
- Press the standing heel toward the floor to feel the calf stretch and hold before switching sides.
Tips
- Distribute weight between hands and the grounded foot.
- Keep the standing heel reaching toward the floor for maximum stretch.
Adjustments
- Bend the standing knee slightly if your calves feel extra tight.
Knee-to-Wall
Duration: 01:00
Stretch your ankle and calf by driving your knee toward a wall while keeping the heel glued down.
Difficulty: Beginner
Instructions
- Kneel facing a wall with your front foot about a hand's length away.
- Keep the front heel grounded and drive your knee forward toward the wall.
- Hold for a few steady breaths, then back off and repeat or switch sides.
Tips
- Scoot your foot farther from the wall as mobility improves to deepen the stretch.
Adjustments
- Rest your hands on your front knee or the wall for balance.
- Move the foot closer if your knee cannot reach the wall yet.
Single Leg Shin Stretch
Duration: 01:00
Sit back on one heel while the other leg steps forward to stretch your shins and ankles.
Difficulty: Beginner
Instructions
- Kneel with knees hip-width apart and arms relaxed.
- Step one foot forward, placing it flat on the floor beside the opposite knee.
- Sit back onto your rear heel, place hands on the floor behind you with fingers pointing toward your feet, and lean back to feel the stretch.
Tips
- Keep your chest lifted and spine long as you lean.
Adjustments
- Stay more upright if the stretch feels intense.
Toe Stretch
Duration: 01:00
Tuck your toes under and lean back to stretch the bottoms of your feet and toes.
Difficulty: Beginner
Instructions
- Start in tabletop with tops of your feet on the floor.
- Tuck the toes of one foot under, then lean back to sit toward your heels while pressing through your hands.
- Hold for a few breaths and switch sides.
Tips
- Spread weight evenly between both hands to control pressure.
Adjustments
- Place a folded towel under your toes if they feel tender.
Thunderbolt
Duration: 00:30
Sit back on your heels in thunderbolt to stretch your shins and ankles while encouraging calm posture.
Difficulty: Beginner
Instructions
- Kneel with knees together and tops of your feet on the floor.
- Sit back on your heels with big toes touching and heels slightly apart.
- Rest hands on thighs, palms down, and sit tall with shoulders relaxed.
Tips
- Engage your core to support the lower back.
Adjustments
- Place a cushion between your heels and hips if sitting back feels intense.
- Slide a folded blanket under your knees for extra comfort.
Toe Squat
Duration: 00:30
Sit back on tucked toes to stretch your feet and ankles while building resilience in the lower legs.
Difficulty: Beginner
Instructions
- Kneel with tops of the feet on the floor.
- Tuck your toes under and sit back on your heels to load the toes.
- Sit tall with shoulders relaxed and hands resting on your thighs while you breathe.
Tips
- Distribute weight evenly across all toes.
Adjustments
- Place hands on the floor in front of you to reduce intensity.
Lying Ankle Circles
Duration: 00:30
Balance on your back and draw circles with your foot to keep ankle mobility sharp.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms relaxed by your sides.
- Bend one knee, pull it toward your chest, and hold the thigh with both hands.
- Draw slow circles with your foot, rotating through the ankle and changing directions every few reps.
Tips
- Isolate the movement to the ankle while keeping hips and knees quiet.
- Make the circles smooth and controlled for best results.
Adjustments
- Rest the leg on the floor and circle the ankle if holding it up feels intense.
Walk it off, feel the strength through your arches, and celebrate the extra resilience you just built.
