Master the beginner exercises FIRST before attempting these.
Do each of these exercises, 3 sets of 10.
1. Toe Spreading Standing
-Make sure your heels are on the ground the entire time
-Spread your toes a part from each other as far as you can.
2. Double Leg Woodpecker
-This is a CONTROL exercise, you should feel your calf, ankle and feet working hard to return your body to the starting position
-Shift the weight forwards onto the balls of your feet, until the point where you think you might lose balance, but are still in control.
-Stand as tall as you can, do NOT hinge from your hips
3. Standing Arch Lifts
- Engage your entire leg, you'll feel everything rotating outwards
-Do NOT grip or curl your toes
-You will also feel the outside of your thighs and hips to help this motion
-This exercise may be new to you, so don't be alarmed if your feet get sore. Be patient and remember, this is a SMALL movement only!