♡ KOT ♡

Tibialis Raise - Feet Further From Wall = Harder, Pause 2s At Top

1 set × 25 reps

Fhl Calf Raise - Hands On Wall, Legs Straight Back, Feel Lil Ankle Stretch, Raise Up On Big Toes

1 set × 25 reps

Tibialis Raise - Feet Further From Wall = Harder, Pause 2s At Top

1 set × 25 reps

Kot Calf Raise - Arms Length From Wall, Body Straight, Move Knees Forward, Flex Ankles Up

1 set × 25 reps

Patrick Step

1 set × 25 reps

Atg Split Squat

1 set × 5 reps

Kot/sissy Squat

1 set × 5 reps

Elephant Walk

1 set × 30 reps

L Sit - Single Leg Lifts

1 set × 60s

L Sit - Single Leg Lifts, Raised Butt

1 set × 60s

Couch Stretch - Shoulders To Wall, Contract Glute

1 set × 2×60s

Piriformis/pigeon Stretch

1 set × 2×90s

Banded Backwards Walk In Place

1 set × 5min

Slantboard Calf Stretch

1 set × 1min

Slantboard Poliquin Pulse Regression

1 set × 20-50 reps

Back Extension

1 set × 20 reps

Single Leg Low Cable Pull In

1 set × 20 reps

Band Pull Aparts

1 set × 25 reps

Full Rom Chest Press

1 set × 15 reps

Grip

1 set × 20 reps

Mountain Climber

1 set × 20 reps

Incline Pigeon

1 set × 1min

Standing Pancake

1 set × 1min

Full Rom Row

1 set × 15 reps

Band Push Down

1 set × 20-50 reps

Cable Pull Down

1 set × 15 reps