Rolling Your Foot and Big Toe Stretch
GOAL: Fascial glide, mobility of big toe, Wake up neural connection

•  Roll the bottom of the foot 
•  1 min vertically (going up and down on the foot)
•  1 min horizontally (try and anchor the heel and roll across the foot at the midfoot/forefoot)

•  Slowly drop the big toe to the floor.  Do NOT have closing angle joint pain.  (Pain on the top of the big toe)
•  Hold for 30 sec to 1 min

Interlacing Fingers and Toes
GOAL: Toe splay, fascial mobility,
stimulating the receptors in the DTML

•  Get those fingers in there!
•  Roll the foot in small circles going in both directions
•  This could be done as a morning routine or warm up
•  20 reps each direction or longer

Finding the Tripod
GOAL: Mandatory foot position for closed chain exercises as well as foundation for the kinetic chain

•  Lift all the toes
•  Spread all the toes
•  Reach all the toes forward
•  Tenting the foot 
•  3 points of contact (4) on ground
•  Hold 3-5 seconds, repeat 20x

Toe Yoga
GOAL:  Foot awareness:  Our feet should be able to do what our hands can do

•  Lift the big toes
•  Lift the 4 toes
•  Keep the ankle upright and the ball of the foot on the ground
•  Repeat 20x

Calf Raises with a Ball
GOAL: Strengthens our plantar flexors and our foot intrinsics.

•  Squeeze the ball
•  Drive through the big toe
•  High volume
•  Progressions:
•  Bent leg, straight leg - Load it up 
•  Toes extended on a towel/Toe PRO
•  Go through different ranges of motion, and HOLD
•  Look for the muscle to quiver as the heel lowers

Midfoot Bridge
GOAL: Coordinate firing of the posterior chain, strengthen plantar flexors, hamstrings, and feet

•  Feet a good distance away from your gluten
•  Lift the heels slightly
•  Lift the tailbone slightly, hold for 30 seconds
•  Progressions:
•  March
•  Single leg hold
•  Single leg hold hands in the air

Soleus Balance
GOAL: Coordinate firing of the posterior chain, increase soleus engagement in weightbearing

•  Bend your knees and balance on one foot
•  Press the ball your foot down into the ground
•  Shift your center of mass forward
•  Hold for 30 seconds to 1 minute, 3x