Ankle CARs
10r or 30s in each direction
Heel to Toe rocks
Until you get some burn in the calves and front of the shin - 30-60 seconds
Tib-fib Raises
25-35r
This should create a nice burning sensation in the front of the shin. Try to keep the knees locked out here. The further the feet are from the wall - the more difficult this gets. If you feel discomfort in your heel use a yoga mat or shoes.
Elevated Calf Raises
10-20r