but so the big thing here is we want to work on like a calf range of motion of going to
Hampshire where a commotion that also and uh the arch the bottom part of your foot are you having
any problems here this will be a good exercise so you just laying down here and what I'm doing
is I'm personally I try to spread out my knees as much as I can I'm gonna try to drive my toes
down I just hold that position you just feel that whole back line stretch up just really
good try to hold that push out you see some shadiness cause I'm really challenging that
range of motion and my hamstrings down through my calves all the way to the bottom part of my foot
exercise for your hips or what I'm gonna do is I'm just going to take my right leg bring it up
and over my knee like the traditional one where you kind of pull on this by the way to make it
so you get a little bit more intense ease you're spitting out this leg just like here pushing down
and like neat as I'm also pulling up on my left leg alright so this is a great hamstring stretch
what I'm doing here is you know you can see this this back or this down leg I'm straightening that
out I want to make sure not to bend forward you it that's fine I want to stay nice and upright within
the spine and then I'm just going to drive this leg down and I get actually kind of more point
this pillar I then grab the the toe towards me but you know grab the toe towards me gets a little
bit more of a stretch so you can go a little bit of both just going here I think some of the the
pressure off the nerves you don't want to hold this going up hold the toe too too long you're
going to be able to relax a little bit but just make sure you're keeping this bottom leg straight
give that spine tall and really working that that hamstring and this is great for the front side
mechanics gonna have been playing for a devotion through your the front side when you're sprinting
take this pain here I'm just gonna wrap it right around the back of my leg bring my knee down to
the ground now I'm just allowing the band to kind of hold my head forward I don't want to
get into too much extension the back I want to keep my back guys and flat and just allow the
band to kind of turn my glute on my straight got that [ __ ] bike there's no when I concentrate
on squeezing that glute as well put my hands up overhead like at that side big thing if you
want to really try to make it so that hip flexor really opens up we could also kind of shift the
hips side to side to allow that a little bit more space within that capsule so they're all
things to do for the hip through again little bit more range of motion there alright so then
you usually chair you you use a bench or what I'm going to do is really experiment outside
hit somebody bring my outside leg up onto the bench here and I'm gonna hop away and
then when I'm trying to do the best that I can so I'm trying to straighten out that leg that's
going in and is up against the bench I'm really feeling that on the outside part of my hip here
this I'm going to do start off the lane I can't just run out
to the side and I'm just alternating cooking one foot to the opposite hand
all right so what I'm doing here is I'm just gonna go and put my fingers in between each one
of my toes here okay and then from this position I'm just gonna go and I'm just gonna move my foot
all the way around I'm just kind of locking it into place at the ankle and trying to make sure
that's not that ankle joints not moving too much with my hand K so I'm locking that in and I'm
just gonna go up and down and just stretch it out side to side just go in as many different ways as
you can just really trying to get that getting to the toes a little bit too after you move it around
for a little bit really trying to sink those fingers all the way in and just really trying
to spread those toes out and just circling around with that foot opening up that foot open up these
front metatarsals mate so that all moves a little bit better all right nice little band first let me
just go here stop with my foot kind of facing in I'm just gonna go and turn it right out to
the side I'm gonna go to more of an extended position of the ankle do the same thing then
obviously we can do that the other way as well so now we're here pulling on to the outside coming in
and I'm always trying to work different angles there
wanted to be able to try to control it
and again I'm just gonna change up the different ways of Michael's work in I'll also go forward so
now he's got a push here control back click out control back now you will be able to do a lot
of these which is good it also bill then Danny do the same thing ok work on getting that that
plenty of range of motion out also work on the speed of that so try to do that fast yeah when
you're trying to do it fast trying to do it accurate as well okay so try to just be able
to do one rep one rep one rat one rat one run one rep see I'm trying to be that really quick
really quick really fast get really quickly fast alright so those are good couple exercises to do
for the ankle as well alright so this exercise is meant to build up the muscles on the front
part of the shank so you just take two it can be played it could be I'm here I got some tabs you
just want to get a little bit of your toes up on top of the patent from there you want
to try to keep your chest up and squat down as low as you can you really feel it there on the
front are your shoes and again you want to keep your chest up and those knees try to get down
as low as you can and then you can also as you progress start using one leg and when you're on
one leg just really try to focus on squatting down controlling the knee again keeping that
chest up and then come back up but what that will do is it will help you better stabilize
your knee and then will also get you better range of motion in in the ankles alright so
this is an exercise to make sure you get more on overall total range motion so you just go and
lean up against the wall you can't do this really the big thing is just
allowing yourself to really stretch out don't you just go and rock out and we also
do this overhead too so go with your arms overhead also I should mean the overhead
one might be better and it's all about trying to keep your hip underneath you