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Single Leg Short Foot - Dynamic, Band
HOW : Anchor a band low to the ground. Pull the band away from the anchor to tension it before placing it under the fat pad of your big toe. Lift one leg up into a march, maintaining your upright position. Next, extend your leg...
Side Step - Band, On Ankles
HOW : Place a band around your ankles, slightly bend your knees, and hinge through your hips - this is the position you will be in throughout the exercise. Start with your feet hip width apart and step to the side. The trailing leg will...
Isometric Knee to Post Split Squat
HOW : Grab a cushioned pad. Set up at a wall or post. Take a split stance position as far as you can from the wall while still keeping your front foot flat on the floor. Push your knee into the cushioned pad. Sink down...
Heel Raise - Half Kneeling to Step Up
HOW : Grab a bench or any elevated surface. Taking two steps away from the bench, set up in a half-kneeling position facing the bench. Transfer most of your weight to the front leg, getting the shin forward over the toes. Push through the front...
Heel Raise - Bias
HOW : Start facing a wall with your hands on the wall for finger-tip support. Shift to one side to bias one leg - this is your starting position. Lift both heels off the ground at the same time while you maintain your weight shift...
Rear Foot Elevated Split Squat - Isometric
HOW : Grab a bench or any elevated surface. Taking two steps away from the bench, set up in a split stance position facing away from the bench. Elevate the rear leg foot onto the bench, getting the contact point where the ankle hinges. Keeping...
Single Leg Squat Catch - Wall, Medicine Ball
HOW : Grab a foam roller and a medicine ball. Set up facing away from the wall with the foam roller placed at the glutes. Take a single leg stance position and with the medicine ball at shoulder height, drop the ball and catch it...
Single Leg Short Foot - Static, Band
HOW : Anchor a band low to the ground. Pull the band away from the anchor to tension it before placing it under the fat pad of your big toe. Lift one leg up and hold a single leg balance for the prescribed time without...
Single Leg Squat Drop Catch - Medicine Ball
HOW : Grab a medicine ball. Set up in a single leg stance position. Hold the ball in front of the body at the height of the shoulder. Drop the ball and catch it in a single leg squat position, once again at the height...
Single leg Wall sit - heel elevated
HOW : Use a slantboard, weight plate, or any other sturdy object to prop your heel up. Place it against a wall to ensure contact between your back and the wall. Place one leg out and slide down into a wall sit. The further you...