During knee press-outs in a deep squat, make sure to extend your arms only as far as your hips allow, maintaining control of the movement.
Recommended sets: 3
Recommended repetitions: 10–15
To perform the first progression of the diagonal stretch, start in a crossed-kneeling position (one knee forward and the other back, similar to a low lunge).
Recommended sets: 3
Recommended time: 20 to 30 seconds of static hold
For this second progression of the diagonal stretch, start from a low lunge or deep lunge position.
Recommended sets: 3
Recommended time: 20 to 30 seconds of controlled hold with deep breathing.
When performing the forward lean with leg elevation, make sure to keep your elbows fully locked and your legs straight.
Recommended sets: 3
Recommended repetitions: 10 to 15 reps. Static hold of 10 to 60 seconds per set.
This exercise is focused on foot stabilization and mobility.
Recommended sets: 3
Recommended repetitions: 15–30
This exercise trains foot and ankle stabilization through controlled side-to-side rocking.
Recommended sets: 3
Recommended repetitions: 15–30
During the forward lean walk, drive your knees forward in line with your toes while keeping your heels in contact with the ground at all times.
Recommended sets: 3
Recommended repetitions: 30–50 steps
To perform the rolls, start in a prone support position with your hands placed at shoulder width and your scapulae depressed (active and pulled downward).
Recommended sets: 3
Recommended repetitions: 3–5
To begin pike push-ups in a handstand position, place your hands shoulder-width apart with your fingers pointing forward.
Recommended sets: 3
Recommended repetitions: 12
To perform pike push-ups on a box, place your hands shoulder-width apart with your fingers pointing forward.
Recommended sets: 3
Recommended repetitions: 10
Begin seated straddle leg lifts with alternating repetitions (switching legs).
Recommended sets: 3
Recommended repetitions: 10–15 / 10-second isometric hold at the end of each set (one leg at a time)
Sit with your legs in a straddle position and place your hands between your legs for support, as close to the center as your flexibility allows.
Recommended sets: 3
Recommended repetitions: 10–15 / Isometric hold: 10 seconds at the end of each set
Perform ankle flexion and extension through the full range of motion, keeping the leg fully engaged and extended.
Recommended sets: 1
Recommended repetitions: 10–15
During leg circles, keep both knees fully extended and your torso upright.
Recommended sets: 3
Recommended repetitions: 5 circles per leg (forward and backward)
Although these movements may seem unconventional or even unsafe at first, performing them progressively and with control is very beneficial for strengthening the knee joint and preventing injuries.
Recommended sets: 1–2
Recommended repetitions: 5 to 10 in each direction.
During this exercise, the knees deliberately move inward and outward as you perform the squat.
Recommended sets: 3
Recommended repetitions: 5–15
During ankle mobilization with a stick, make sure your foot points forward at all times.
Recommended sets: 3
Recommended repetitions: 15–30
To perform this exercise, kick up into a handstand with your stomach facing the wall.
Recommended sets: 3
Recommended repetitions: 4–6
To perform this exercise, kick up into a handstand with your stomach facing away from the wall.
Recommended sets: 3
Recommended repetitions: 10–12
Use this technique to release tension in your calves.
Recommended sets: 3
Recommended repetitions: 3–5 per leg.