Meal Plan
Deep Breathing & Visualization
2. Raise one foot backward and bend toes forward and backward several times.
3.This time, bring the foot forward and twist the toes in a circular motion.
4. Rise on your toes as high as possible, making a few efforts to go still higher (you know a calf raise)
5. Stand straight up and twist the outside foot outward and the inside foot inwards, and perform a rocking motion.
6. Stand on the heels and roll back and forth and side to side.
7. Bend on one knee, and lunge right to left.
Part 2
8. It is advised to try to do at least 100(high) kicks a day and then add 100 more every 2 weeks, stressing more on extension than speed.
9. While hanging, move your legs in the motion of riding a bicycle, being sure to stretch your legs to the limit.
10. Try walking with high leg movements, like trying to touch your knees to your chest.
11. This next exercise is basically like doing a free throw. You squat down as low as possible, then use the perfect extension like you're shooting a free throw, if done right it stretches the whole body.
12. Put one leg on a chair and then jump up, switching legs in mid-air. You basically use your leg strength to propel yourself.
13. This is a kicking exercise- you kick as high as possible and then without bringing your leg down, kick as many times in the same spot as possible.
14. Grab a small weight and then bend your knees, now squat and then by moving diagnanally, extend the arms (with the weight) and extend as far left as possible. Now hold the position and return to the starting position and do the same, going to the right side.
15. Now do the exercise when jumping.
16. Sit on your shins and then jump to your feet, and as soon as you get to your feet, jump up reaching out as far as possible.
17. While hanging, pull your knees into your chest and then bring them behind you into your back, holding the position each time.
18. Pull-ups but you pull up with your head in front of the bar, then go down and pull up with your head behind the bar.
19 While hanging, pull your legs upward to your chest, then let them suddenly drop.
20 Lateral jumping over an object at least a foot high
These exercises are meant to be done with ankle weights that weigh around 3-5 pounds. This is a recent post so we may tweak it in the weeks to come.