Mobility & Recovery Recommended program

Knee & Ankle Care

Gentle moves for the joints that carry you all day. Mobilise your ankles, stretch calves and thighs, and wake up the hip and thigh muscles that support your knees.

9exercises

19min

13sets

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Training flow

Warm-up 2 exercises

Marching in Place

1 sets 60s Full Body

rest 10s

Ankle Circles

1 sets 10 reps Calves

rest 10s

Main 5 exercises

Wall Calf Stretch

1 sets 30s Calves

rest 10s

Wall Tibialis Raise

2 sets 15 reps Calves

rest 20s

Bodyweight Calf Raise

2 sets 15 reps Calves

rest 20s

Glute Bridge

2 sets 12 reps Glutes

rest 20s

Clamshell

2 sets 12 reps Abductors

rest 15s

Cool-down 2 exercises

Standing Quad Stretch

1 sets 30s Quadriceps

rest 10s

Standing Hamstring Stretch

1 sets 30s Hamstrings

rest 0s