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Exercise - Straight leg Calf raises at wall
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# of Sets - 1 set
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# of Reps/Time under tension - shoot for 2 minutes of quality controlled reps.
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Resistance - gravity is enough
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Rest - take as little as needed to keep going
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Exercise - Straight leg Tib raises at wall
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# of Sets - 1 set
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# of Reps/Time under tension - shoot for 2 minutes of quality controlled reps.
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Resistance - gravity is enough
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Rest - take as little as needed to keep going
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Exercise - Fire Toes Stretch
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Passive - 1 set 2 minutes passive stretching
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# of PAILs & RAILs - no need for PAILS & RAILs at this time.
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Resistance - Gravity is enough
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Rest - take as little as needed to keep going
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Exercise -Achilles Stretch
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Passive - 1 set 2 minutes passive stretching
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# of PAILs & RAILs - no need for PAILS & RAILs at this time.
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Resistance - Gravity is enough
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Rest - take as little as needed to keep going
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Exercise -Standing Straight Leg Calf Stretch
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Passive - 1 set 2 minutes passive stretching
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# of PAILs & RAILs - no need for PAILS & RAILs at this time.
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Resistance - Gravity is enough
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Rest - take as little as needed to keep going
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Exercise - Couch Stretch for Quad PAILs & RAILs
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Passive - 1 set 2 minutes passive stretching to begin
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# of PAILs & RAILs - 3 to 5 sets of active work (15-30sec intervals of PAILs & RAILs)
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Resistance - PAILs & RAILs should be working in 60-90% of MAX effort
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Rest - take as little as needed to keep going
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Exercise - Front Lunges (super set with Back Lunges)
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# of Sets - 3 sets
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# of Reps - 10 reps each leg( alternate sides each rep)
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Resistance - use a load that creates a perceived effort of 8 out 10 on the first set.
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Rest - take as little as needed to keep going onto Back Lunges.
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Exercise - Back Lunges (super set with Front Lunges)
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# of Sets - 3 sets
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# of Reps - 10 reps each leg ( alternate sides each rep)
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Resistance - use a load that helps create a 8 out of 10 level of perceived effort.
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Rest - take 2 min rest before moving onto next round of Front Lunges
