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Welcome back to Mind Pump TV where we cover all things Health & Fitness to help you on your journey to reach your goals!

00:00 Intro
00:27 Rocking (Toes to Heels)
01:15 Kneeling Flex Point Stretch
02:41 Ankle CARs
04:09 FRC Pails/Rails
06:30 Sitting In Squat

Rocking (Toes to Heels)
- Start in a balanced position
- Spread toes wide on the floor and stand as high as you can on your toes
- Glide back down to your heels lifting toes up

Kneeling Flex Point Stretch
- Start on both knees
- Tuck toes under feet
- All toes planted on the floor
- Use some assistance if needed
- Sit back onto heels
- Flatten feet onto floor
- Sit back onto heels again
- Adjust carefully as needed
- Repeat back and forth

Ankle CARs
- Start seated with one leg bent and the other extended
- Hook arm under bent knee
- Grab onto shin with free arm
- Draw foot up off the floor
- Now focus on the ankle rotating the ankle in a complete circle at end range
- Focus on using your feet and ankle muscles instead of shin muscles
- Switch directions
- Switch sides

FRC Pails/Rails
- Start with one leg in front of the other
- Control knees over the toes as you bend the knee
- Hold a passive stretch for 1-2 minutes
- Then, actively push foot down into the floor using the back muscles of lower leg
- Ramp up slowly to max effort
- Once max effort is reached, use front of lower leg to create a deeper stretch

Sitting In Squat
- Use a rack or something similar for light assistance
- Sit into a squat encouraging knees over toes
- Keep heels planted flat
- Hold position and breath

Thank you to Serene for filming this video, be sure to check out their Instagram’s here:
  / mindful_axis  

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