Jakob | Move or Die

Overview: - Tension Release ( I ) - Decompression / Soft Mobilization ( II ) - Strengthening ( III - VII ) You can do I & II daily. Add 1-2 exercises from III - VII and do them a max. of 3 times per week.

I. Local Tension Release Seek out tight spots on the adductors and the calf. First release the adductor with a Tennis Ball. Then release the upper portion of the calf. You can put the second leg on top of it to increase the pressure. Stay on the spots for 2-5 minutes.

II. Soft Mobilization - Open Kinetic Chain Put a Bottle or something similar on the ground. Let the knee hover directly over it. Now start doing small circles with your lower leg. Keep it relaxed - like dead weight. The knee stays above the object as good as possible. Start slow. After a few sessions, you can accelerate the circular motion. Do 90 seconds in each direction & both legs.

III. Half Pistol Take a chair or something similar. Take one leg off the floor. Lower down controlled till you touch the object. Don't sit down, come back immediately.

IV. Eastern Squat Stand crossed-legged on the outside edges of the feet. From there do a Squat. You can support yourself with your arms when coming up is too hard. 5 Reps - 3 Sets - Rest as needed

V. Unloaded High Step Ups Take a chair or something similar. Step one foot on it with one leg. Shift the weight over the front foot. Now push up from there without using the back leg. Lower down slow and controlled. 3-5 Reps per Side / 3 Sets / Rest as needed.

VI. Reverse Hinge - Calf Touch Stand bilateral. From there shift the weight with your hips forward till your heels lift from the floor. Try to touch your calves with your hands. Come back again. 5-7 Reps - 3 Sets - Rest as needed

VII. Medial Squat (I have to Pee Squat) Work slow and controlled. Don't overdue. Slowing lower the knees. Bring them together at your centerline. 2-3 Reps - 2 Sets - Rest as needed

I wish you an outstanding weekend! Have a good practice, MoD - Jakob