BUMBI

Achilles Prehab

Feet – Massage ball

https://www.youtube.com/watch?v=-7C8VUKHPCM
SET 2
REPS 30sec
WEIGHT BW
TEMPO slow
REST NO

Calf Massage

https://www.youtube.com/watch?v=I0_jwEkrQhI
SET 2
REPS 30sec
WEIGHT BW
TEMPO slow
REST NO

Achilles Self Massage

https://www.youtube.com/shorts/iQ55fuzRQJA
SET 2
REPS 30/30sec
WEIGHT BW
TEMPO slow
REST NO

ANKLE CARs / Seated

https://www.youtube.com/watch?v=wexIY6uuKGM
SET 3
REPS 6/6
WEIGHT BW
TEMPO slow
REST NO

Calf Press w PB

https://www.youtube.com/watch?v=n4WymcdZon8
SET 2
REPS 12/12
WEIGHT Band
TEMPO slow
REST 30sec

Tibialis Raise w PB

https://www.youtube.com/watch?v=HNa-n4xq8ro
SET 2
REPS 12/12
WEIGHT Band
TEMPO slow
REST 30sec

ANKLE Inv/Eversion /Seated

https://www.youtube.com/watch?v=Xi5Ka85TCbI
SET 2
REPS 10
WEIGHT BW
TEMPO slow
REST 30sec

1-Leg Calf ISO push WD

https://www.youtube.com/watch?v=dVCBoZr4UAE
SET 2
REPS 20/20sec
WEIGHT BW
TEMPO hold
REST 30sec