1. Standing Pike
  2. Seated Pike
  3. Pike Lift
  4. Elbow/head to toe (both sides)
  5. Single Leg Straight Back standing Pike (both sides)
  6. Standing Pike Lift (both sides)
  7. Passive Dorsiflexion (both sides)
  8. Active Dorsiflexion (both sides)

Program design

A1 Block Crush

B1 Toe forward calf stretch

B2 toe inward calf stretch

B3 toe outward calf stretch

C1 jefferson curl

D1 leg elevated pike lift/cracr

Program Parameters (reps, sets, tempo, rest)

A1 Block crush leg elevated 1 1 20s 0

B1 Toe forward 60s 1-2 - -

B2 Toe outward 60s 1-2 - -

B3 Toe inward 60s 1-2 - -

C1 jefferson curl 5 3-4 6240 60-90s

D1 leg elevated pike lifts/CRACR 5 2-3 3333 (contract relax lift relax) 60s