A simple ankle mobility move that warms up your ankle through a full circle.

1. Sit or stand tall and lift one foot slightly off the floor.
2. Slowly circle your ankle in one direction.
3. Reverse the circle and keep the motion smooth.
4. Finish your reps, then switch legs.

A lower-leg move that lifts your toes to train the muscles along the front of your shins.

1. Stand tall with both feet hip-width apart and heels on the floor.
2. Lift your toes and the balls of your feet as high as you can.
3. Pause briefly at the top without leaning back.
4. Lower your feet with control and repeat.

A dynamic ankle mobility drill that moves your knee toward a wall while keeping your heel down.

1. Stand facing a wall with one foot a few inches away.
2. Keep your heel down and drive that knee toward the wall.
3. Tap the wall lightly, then return your knee over your foot.
4. Move in and out with control for your reps.
5. Finish your reps, then switch legs.

A band-resisted ankle move that trains lifting your toes toward your shin.

1. Sit tall with one leg straight and a band looped around your forefoot.
2. Anchor the band in front so it pulls your foot away from you.
3. Pull your toes toward your shin without moving your knee.
4. Slowly point your foot back to the start with control.
5. Finish your reps, then switch legs.

A half-kneeling ankle rock that trains ankle mobility and control.

1. Kneel with one foot flat and the other knee down.
2. Keep your heel down and rock your knee forward.
3. Pause, then rock back to the start.
4. Finish your reps, then switch sides.

A wall-supported calf stretch that targets the back of your lower leg on one side at a time.

1. Stand facing a wall and place both hands on it.
2. Step one foot back, keeping that heel down and toes forward.
3. Bend your front knee until you feel a stretch in the back calf.
4. Hold the stretch and breathe slowly.
5. Release, then switch legs.

A wall calf stretch with a bent knee that targets your soleus.

1. Face a wall and place both hands on it.
2. Step one foot back and bend both knees.
3. Keep the back heel down and lean in.
4. Hold and breathe, then switch sides.

A split squat hold that trains your quads, glutes, and balance with one leg forward.

1. Stand in a split stance with one foot forward and one foot back.
2. Bend both knees and lower until your front thigh feels loaded.
3. Hold the bottom position and breathe steadily.
4. After the hold, stand tall and switch legs.

A deep squat position held in place to train your legs, hips, and posture.

1. Stand with your feet about shoulder-width apart, toes slightly out.
2. Lower into your deepest comfortable squat.
3. Keep your chest up and your heels down.
4. Hold the position and breathe steadily.
5. Stand up with control when the hold is done.