Sean McLelland 2016/04/04

Lower back:

• Narrow squat walk 1×20
• Toe reach walk 1×20 (alternating sides)
• Kicking walk 1×20 (alternating sides)
• Step ups with elastic (pulling knee in) 3×10 on each leg
• Goblet squat with elastic around knees 3×10
• Straight leg dead lift stretch (using wall) 3×10

Ankle:

• Calf raises 3×10 (up fast, hold for 2sec, down in 3sec)
• Balance protocols (master one level before progressing: 1min is a good benchmark):
  • 1 leg eyes open
  • 1 leg eyes open + trace alphabet with other leg
  • 1 leg eyes closed
  • 1 leg eyes closed + trace alphabet with other leg
  • Unstable surface (cushion, balance board, trampoline, sit disk, etc)
    • 1 leg eyes open
    • 1 leg eyes open + trace alphabet with other leg
    • 1 leg eyes closed
    • 1 leg eyes closed + trace alphabet with other leg
• Hopping drills:
  • Hopping forward 2 legs 1x30sec
  • Hopping side to side 2 legs 1x30sec
  • Hopping cross pattern 2 legs 1x30sec
  • Hopping forward 1 legs 1x30sec
  • Hopping side to side 1 legs 1x30sec
  • Hopping cross pattern 1 legs 1x30sec

Remember never to do anything painful.