Ankles:
Toe Tap Drill: Stand behind the board, tap you toe repeatedly on the edge. Alternate feet for 30-60 seconds.
Isometric Ankle Hold: Balance on one foot, hold the ankle in a dorsiflexed (toe-up) position for 20-30 seconds.
Heel-to-toe Rock: Stand with both feet on the board and rick from heels to toes in controlled motion.
Hamstrings:
Straight-Leg Hamstring Stretch: Place one heel on the board, leg straight, hinge forward with flat back.
Split Stance Hamstring Stretch: Front foot on board, back leg behind. Hinge forward into front leg.
Elevated Forward Fold: Stand with both feet on board, legs straight, fold forward.
Knees:
Knee-over-toe Lunge: Front foot on board, drive knee forward past toes with control.
Poliquin Step-Down: Stand on board, slowly lower opposite foot to ground like a reverse step-down.
Knee Pulse Squats: Feet on board, perform mini-pulse squats at bottom range.
Calves:
Calf Raise: Stand on board, raise and lower heels slowly.
Single-Leg Calf Raise: Stand on one foot, perform controlled raises and lowers.
Bent-Knee Soleus Stretch: Stand on board, bend knees slightly to stretch soleus.