Day 30: Arching, Toe Height, and Foot Strength + Stamina

Arching, Toe Height, and Foot Strength

Exercise	Sets	Reps	Video
A1) Big Toe Mobilizer	1	30s/side
A2) Plantarfascia Stretch	1	2 minutes
A3) Plantarflexion Stretch	1	2 minutes/side
B1) Doming	3	30s/side
B2) Little Toe-Up and Always	3	20
C1) Demi Point Wall Foot Stretch	2	10/side
C2) Pile Foot Stretch	2	10
D1) Big Toe Band Press	2	30/side
D2) Second Position Point Point Flex Flex	2	10/side
E) Single Leg Calf Raise	5	10/side

Every Day Exercises

Exercise	Sets	Reps	Video
A1) Wall Quad Stretch	1	2 minutes/side
A2) Wall Hip Stretch	1	2 minutes/side
B) Long Lunge Hold	3	3X10s in each set/side
C1) Deadbug	3	15/side
C2) Internal Rotation Stretch	3	5X4s hold/side
C3) Yoga Block Hamstring Stretch	2	10/side

Stamina

Directions: In this circuit, you are going to do each exercise as quickly as you can. Take 20s off, then move onto the next one. Repeat the entire circuit 4X through.

Exercise	Reps	Video
Pop squats	50
Slider knee tucks	12
Deck squat burpees	12
Crawl to runs	60s

Core Finisher

Directions: Do the following circuit 3X through:

Exercise	Reps	Video
Hollow Block	60-90s
Forearm Plank	60s
Side Plank	40s/side