- Isometric Hold (Heel Elevated Wall Sit or Heel Raise): 4 sets x 45 seconds - Tibialis Raises: 3 sets x 20 reps (Slow, full range of motion) - Spanish Squat Holds: 3 sets x 40-45 secs (Band behind knees, vertical shins) - Single Leg Elevated Glute Bridge Holds: 3 sets x 6-8 sec (each side) - Copenhagen Plank: 3 sets x 30 seconds (Core and groin stability) - Seated Calf ISO: 3 sets x 45 seconds (Knees bent, holding onto toes) - ROLL OUT 2-3 Minutes MINIMUM!