Foot Straps

[Floating] – These exercises are meant to be done at any point in the programming. Do it when you feel ready. 

FIS = foot in straps

• [Floating set] – Knee roll drop practice + 90-90s [6,10 x 10 sec hold] x 2-4
• Miniband Squat [8,16] + Meathook switches [10] x 3
• Full knee roll & kick out + Prone hip glides [5] x 2
• Single FIS to front balance to splits + Kneeling thoracic rotation [10] x 2-3
• Tension foot mount with fast spin + Single leg bridge [8,16] x 2-3
• Swim clubbers [4,6] + Caro RMH&½ [2,3] x 2
• Tinkerbell (spin) -> FIS Front splits [10 pulse + 30 sec hold] x 4
• Go until you fail (all sets of Zercher squats must be unbroken):
  • 1 Zercher squat + Rest [1 min]
  • 2 Zercher squat + Rest [1 min]
  • 3 Zercher squat + Rest [1 min]
  • ….

Plantarflexion Spinning Club

Repeat this sequence as many times as you want.

• Straddle mount sweep into invert straddle or invert tuck [4,10 rotations]
• Shin smash [10,15]
• Calf raises (ankles together) [5,10 x 5,10 sec hold]
• Cyclone spin [5,30 rotations]
• Robyn footbender [10 rolls + 30 sec hold]
• Straddle spin [5,30 rotations]
• Toe-hold point and flex [5,10 x 5,10 sec hold]