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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Inversion
Sitting with foot unsupported, turn foot in from the heel.
Soleus
Raising on to the toes with knees bent and feet shoulder-width apart.
Bilateral Soleus
Bend the knees and raise up smoothly on to the toes and back down again.
Plantarflexion
Lying on your front, point foot, pulling the heel up, then relax.