#3 - Ankles, hamstrings & lively legs

A1: Wall Calf raises

2 x 25r

A2: Wall Tib fib raises

2 x 25r

A2: Supine leg extensions (bent>straight)

2 x 10r (both sides)

A3: Supine straight leg lifts (Straight)

2 x 10r (both sides)

B1: Weighted knees over toes long lunge

2-3 x 60s each side

For hiking and getting the knees ready for lots of stepping up this is amazing.

Chose to do this with single or double dumbbells, kettlebells or a barbell.

B2: Hanging or Handstand Run

3 x 60s hang or 20-40s of handstand wall run

C1: Single Leg Good Mornings (weight optional) + Lift

3 x 10 reps + 15s lift

C2: Hip Flexor & lean back

3 x 30-60s each side

Don’t collapse into the lower back - think about pulling the front of the body tall! There should be no discomfort in the lower back at all.

D1: Front Split slides on the knee

3x 10r

D2: Yoga block Swing set to L-sit

3 x 10r