PROGRAM 03
Mobility & Posterior Chain
Your sessions
Dynamic Calf Pumps
Stand on the slant board with your toes pointing toward the ceiling. Push up onto your tiptoes as high as possible, then lower your heels all the way back down to the board in one smooth, continuous rhythm. Up, down, up, down. Keep a steady tempo throughout — this should feel fluid and rhythmic, not forced. As this becomes easy over time, increase the slant board angle to increase the range of motion and challenge.
Ankle Prying (Dorsiflexion)
Place one foot on the slant board with your toes pointing toward. Step your other foot back onto the floor behind you for balanceKeep your front heel completely glued to the board throughout — it must not lift. Drive your front knee forward and over your toes as far as possible. Place your hands on your thigh and add gentle pulsing downward pressure to increase the mobilisation. Hold the end position for 5 seconds, then release and repeat.
Hamstring Hinge
Place one heel on the elevated high end of your slant board with your toes pointing toward the ceiling. Step your other foot back onto the floor behind you for balance. Keep a soft, almost straight knee — do not fully lock it out. Hinge forward at your hips by pushing them backward while keeping your spine completely long and flat throughout. Do not round your back. Let your chest reach forward and downward until you feel a strong, productive stretch through the hamstring and calf of the front leg. Move slowly and stay in full control at all times. This should feel like a strong, deep stretch — never sharp, shooting, or nerve-like. If you feel any tingling or nerve-like sensations ease back immediately.
Toes-Elevated Forward Fold
Stand on the board with both feet, toes pointing toward the ceiling. Keep both legs completely straight throughout. Tuck your chin to your chest, then slowly roll your body forward and downward — vertebra by vertebra — reaching your hands toward your toes. Let your head hang heavy and breathe slowly and deeply. Do not force the stretch. Simply relax into the position and allow gravity to do the work over time. To come up, squeeze your glutes first and unroll slowly back to standing — never jerk upright.
Jefferson Curl
Stand with both feet on the board, toes pointing toward the ceiling. Hold a very light weight in both hands in front of you — or begin with just your bodyweight until you are comfortable with the movement. Begin by tucking your chin to your chest. Then roll your shoulders forward, followed by your upper back, then your middle back, pause for 3 seconds, then roll then your lower back — rounding your spine downward one vertebra at a time as if each bone is peeling away from the one above it. Go as low as you can comfortably. At the bottom pause for 3 seconds and breathe. Then reverse the motion in the same controlled sequence — stacking your spine back up from the bottom, one vertebra at a time, finishing with your head. Pause for 3 seconds at the top before the next repetition.