Jakob | Move or Die

I. Ankle Preparation From a Squat-Position reach forward with both hands as far as you can. Pull the hands in by bringing yourself into a High-Squat-Position. From there lower the knees controlled to the floor ( Without impact! ) Come back to the Squat. Do 15-20 Repetitions

II. Dynamic Foot Activation Start standing bilateral. Knees slightly bent. Now lift the heels as fast as possible. You can also start without speed and lift slowly. Do 10-20 Repetitions

III. Basic Toe Balance From a High Squat. Reach out with the leg. Stay above the ground at knee height of the second leg. OR choose an object to go higher. Point the toes to build more tension. Do 5 Reps per Side Hold for 2-3 Seconds

IV. Trampoline Follow the tasked as shown in the Video. Keep a steady upper body. Don't get too tense. Do 1 Minute per Leg

V. Low Gait Walk Start in a Half-High-Squat - one foot with the whole sole on the floor. Weight rests on the heel of the second leg. Now bring the leg with the whole foot on the ground into extension, bring it back and facilitate a step forward. Minimize external rotation on the legs and keep as linear as possible. Accumulate 10-15 Steps

VI. Pistol Walk - Small Steps Start standing. Lower down via an eccentric Pistol Squat. Now switch sides as you learned it in the Low Gait Walk. Come up via a concentric Pistol. Accumulate 10-15 Steps.

Have a good practice with these! Great day to you, Jakob - MoD