Standing Marches
90 seconds
March in place, lifting knees high and swinging arms. Focus on posture and smooth movement. Maintain a steady rhythm throughout.
Rest
10 seconds
Elapsed: 3.6 seconds
Toe Touches
20 reps
Stand tall, then slowly bend forward to touch your toes, keeping knees soft. Return to standing with control. Repeat for reps.
Rest
Until ready

Foot / Ankle

Wobble Board Calf Raises
2 minutes
Stand on a wobble board with your feet together, place a firm ball between your ankle bones to engage your arch. Slowly rise onto your toes, hold for a moment, then lower back down with control. Repeat for the duration.
Air balance pad single foot balance
2 minutes
Stand on the air balance pad with one foot, keeping your balance while engaging your core. Hold for the duration, then switch feet and repeat.

The goal should be to hold balance without letting the edges of the pad touch the ground. Keep track of your progress and aim to increase the duration over time.

Core

Balance

Single-Leg Stand (eyes closed)
60 seconds
Stand on one leg with eyes closed. Keep hips level and core engaged. Lightly touch a support if needed. Switch legs at halfway.
Tandem Stance with Head Turns
60 seconds
Stand heel-to-toe. Slowly turn your head left and right while maintaining balance. Switch lead foot at halfway.

Back

Bird Dog
10 reps/side
From quadruped, extend opposite arm and leg. Keep spine neutral and hips square. Pause, then return with control.
Prone Back Extensions
12 reps
Lie prone with hands by sides. Gently lift chest off the floor, lengthening through crown, then lower with control. Avoid neck strain.

Ankle

Ankle Wall Flexion
30 seconds
Place foot a measured distance from the wall, slowly bring the knee in toward the wall. Stretch should eventually be felt in the calf / tendon.
Ankle Circles
45 seconds
Sit or stand with your leg extended, slowly rotate your ankle in a circular motion, first clockwise, then counterclockwise. Focus on smooth, controlled movement.

Glutes

Side Plank Leg Raises
20 reps
Begin in a side plank position. Lift your top leg upward, keeping it straight, then lower it back down with control. Repeat for the duration.
Kneeling side plank hip abduction
20 reps
In a side plank with your knees bent, lift your top knee upward and outward, then return to start. Focus on controlled movement and abductor activation.