equipment

Bodyweight

sets

3

reps

10-15

rest

60 sec

1. Stand with the ball of one foot on a step or a thick book.
2. Let the heel hang free behind the edge.
3. Hook the other foot behind the working ankle.
4. Hold a wall or rail with one hand for balance only.
5. Stand tall with the working knee almost straight.

1. Let the heel sink below the step for a full stretch.
2. Press through the ball of the foot to lift as high as you can.
3. Pause briefly at the top.
4. Lower slowly back into the stretch.
5. Finish all reps on one leg before switching.

Exhale as you rise, inhale as the heel lowers.

• Use the hand for balance, not to pull yourself up.
• Keep the working knee almost locked.
• Push through the big toe rather than the outside edge.
• Pause at the bottom of every rep.
• Hold a dumbbell in the free hand once bodyweight is easy.

• Pulling on the rail to assist the lift.
• Bending the knee and turning it into a small squat.
• Bouncing through the stretched position.
• Rolling to the outside of the foot.
• Stopping well short of a full contraction.

From the heel dropped below the step to the highest point you can reach on the ball of the foot.