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Lunge

Start in a comfortable step position with the weight on both legs. Take the chest forward, over the foot, and at the same time, let the knee bend. To reverse, straighten the knee, pushing the weight backwards onto the rear foot.


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Gastroc Raises

With the feet shoulder width apart, lock knees and raise and lower the heels.
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Bilateral Soleus

Bend the knees and raise up smoothly on to the toes and back down again.
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Inversion

Sitting with foot unsupported, turn foot in from the heel.
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Single Small Knee Bend

Slowly bend the knee, keeping it in line with the foot.
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