This is a really important exercise to help build strength through the foot, ankle and calf. This exercise can be done everyday.

Preparation: Sit on a chair or mat. Step one foot into the centre of the resistance band, grab both ends with the opposite arm, and pull the band across the body.

Steps:

1. Step on the band with the opposite foot.
2. Perform 8 foot lifts, keeping the heel on the floor.
3. Remove the other foot and perform 7 outward foot rotations.
4. Bring the band into the same arm as the working foot and perform 7 inward foot rotations.
5. Grab the band with both hands, extend the working leg and flex the foot.
6. Pull the band toward the body and open the chest into a cambré.
7. Return and lean the body toward the leg.
8. Repeat the cambré and forward stretch once more.

Focus:

Work on the alignment and correct placement of the feet.