Workout:
#4
A. Standing single leg calf raises; 12 reps x4/side; rest as needed bw sides
done
B1. Band tib raises; 15 reps x4/side; rest as needed
done
B2. Band eversions; 15 reps x4/side; rest as needed
done
B3. Band inversions; 15 reps x4/sdie; rest as needed
done
C1. Standing band hip adductions; 15 reps x4/side; rest as needed
done
C2. Standing band hip abductions; 15 reps x4/side; rest as needed
done
C3. Tall kneeling band hip extensions; 15 reps with 2 sec maximal
glute contraction on each rep x4; rest as needed
done
D. Single leg line hops; 10 reps lateral, 10 reps forward/back, 10
reps diagonal x3/leg
https://www.youtube.com/watch?v=VVjMY7QkCuI
done
E. Speed step jump ropes; 15 seconds max reps x10; rest 45 sec (only
count one foot at a time)
18, 20, 19, 19, 20, 20, 19, 19, 20, 20
First workout I've done fasted and felt great. I was nervous about how the jumping would feel the next day on the ankle but it feels great. Just anterior calf muscle soreness. Thanks!
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