- Massage calf with foam roller or stick
- Calf stretch knee straight (gastrocnemius) 1min
- Calf stretch knee bent (soleus) 1min
- Super set 3x
- Toe reach walk 1×10
- Calf raises on stair 1×10 up fast, hold, down slow
- Kicking walk 1×10
- Narrow squat walk 1×10
- Side lunges 1×10 on each side
- Arm walk to stand 1×10
- Ball bouncing 1×30
- Ball bouncing mimic running 1×30
- Bench mimic running 1×30
- Bench double leg stretch 3×10
- Scooter step 1×10 each leg
- Arm and leg swing (side lying) 1×10 each leg