Lucas

Achilles Prevention

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET 2
REPS 10/10
WEIGHT BW
TEMPO slow
REST NO

Toe touch regression

https://www.youtube.com/watch?v=eHJuO9cTI6c
SET 2
REPS 10
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

TIBIALIS ANTERIOR WD

https://www.youtube.com/watch?v=OPEuhclsTUQ
SET 3
REPS 10
WEIGHT BW
TEMPO slow
REST 30sec

SOLEUS ISO / Split Squat position

https://www.youtube.com/watch?v=7bm0p0m7yk4
SET 3
REPS 30sec
WEIGHT BW
TEMPO hold
REST 30sec

CALF ISO HOLD 1-LEG

https://www.youtube.com/watch?v=s0NCjyTllRI
SET 3
REPS 30sec
WEIGHT BW
TEMPO hold
REST 60sec