Ankle Rotations In a chair, fully extend your leg so that your foot is hovering above the floor. Rotate your foot clockwise 10 times, then switch directions. Repeat the movement with the opposite foot. Complete 3 sets with both feet. Calf Stretch Start in a lunge position with both hands against the wall, front knee bent, back leg fully extended. Point the toes of your back foot inward slightly. Hold this position for 30 seconds, then bring your back foot closer to the wall to make your lunge smaller and bend your back knee slightly. Hold for 30 seconds, then repeat the stretch on the opposite leg. FHL Stretch Place your big toe up and flat against a door frame. The rest of your toes should be flat against the floor. Make sure that as much of your big toe as possible is touching the doorframe. Gently bend your knee, keeping your heel on the ground. Hold the stretch for 10 seconds then switch feet. Pedaling Down Dog Begin on your hands and knees. Raise your glutes towards the ceiling as you straighten your arms and legs so that your body forms a triangle. Pump your legs by raising your feet one at a time at the heel and bending slightly at the knee. Try to press your foot flat into the floor. You should feel a stretch at the back of your calves. Calf Raises Stand with your toes on a step, heels off the edge. Using your calves, lower your heels towards the floor, hold for 2 seconds, then push into your toes until your heels are lifted above the step. Perform 3 sets of 15 reps. Hip Raises Lie on your back on a mat with your knees bent, feet planted on the ground about 12 inches apart. Engaging your core, push through your heels to raise your glutes and stomach off the floor until your body forms a straight line from your shoulders to your knees. Slowly lower your body back to the mat. Perform 3 sets of 10 reps. Single Leg Squat Balance on your right leg and extend your left leg so that your foot is hovering above the floor. Bend your right knee and sit back, reaching your arms forward until your right thigh is parallel to the ground. Push through your right foot to return to a standing position. Complete 10 reps on your right side, then switch to your left.