Fundamental 'Calf-raises'
PRE-/REHAB: Feet, ankles, knees & hips
•
2m 10s
THE WHAT:
The fundamental calf-raise is essentially a progressive prehabilitation and conditioning context which stimulates the ankle-plantarflexion muscles & connective tissues. At the same time, worked through a FULL range of motion (i.e. maximal STRETCH in the bottom position to maximal FLEXION in the top position) it can contribute to mobility-development of ankle-dorsiflexion, although more appropriately for conditioning & "accustoming" to range developed in more targeted & potent dorsiflexion-range drills (e.g. 'Floor calf-pulses' and 'Wedge-pulses').
RESOURCE CONTENTS:
0:05 - Bilateral calf-raise (foot positioning)
0:25 - Bilateral calf-raise
0:49 - Bilateral calf-raise (unassisted)
1:13 - Unilateral calf-raise (foot positioning) / when working with a stretch, actively DORSIFLEX throughout (i.e. PULL the toes toward the shins) to achieve maximal range
1:38 - Unilateral calf-raise (INCORRECT NAME & INSTRUCTION in resource) - perform as SEEN, maximally contracting in end-range PLANTARflexion in top position, and PULLING the toes toward the shins for active end-range DORSIflexion in bottom position.
LEARN MORE & PROGRAMMING (subscriber-only):
https://drive.google.com/file/d/1B1bJsBm6OVBAcKLwiOcvknoPH2oo9CIj/view?usp=drive_link
_______________________________
For programming, guidance, & support for your physical practice:
FREE fundamental prehabilitation program: https://www.movemoremp.com
Online Support (1 to 1 coaching): https://movemoremp.com/onlinesupport
Elements (standardised programs): https://www.movemoremp.com/elements
[email protected]
Up Next in PRE-/REHAB: Feet, ankles, knees & hips
-
The 'Kneeling lean-back'
THE WHAT:
An isometric-emphasis context focused on patterning & strengthening the "open-hip" angle (i.e. maximal hip-extension), whilst under increasing bodyweight load (the deeper you "lean" backward, the "heavier" the context gets).In this way it shares similarities in loading with the fundam...
-
The fundamental 'Sissy squat'
THE WHAT:
The fundamental 'Sissy squat' is essentially a top-down, reverse-loaded hinge made at the knees to the deepest range, and back again. Whilst effecting strength & mobility-development of the anterior-chain, its progressive practice & conditioning also contributes to general knee stabilit... -
'Open-hip knee-kiss' & Elevated 'Toe-...
THE WHAT:
Here the concept of an 'open-hip' (i.e. hip-extension) initiated from the squat position is explored in both unilateral ('Knee-kiss') and bilateral ('Toe-rock') contexts. From a capacity-development perspective, the toes are exposed to loading in their maximally extended position, and w...
