Aesop’s Fable: Farmer, Goose, Golden Eggs and Body Transformations

Posted on January 26, 2012 by Coach Mike

It’s the New Year, a fresh start, a clean slate and a new beginning. It’s a time to reflect, goal set and “resolve”, right? Right!

I have a question for you. Did you get sick after the year-end holidays and/or at the start of this year? I did. And that is very un-Mike Alves-like (yes I just wrote that). Why did I get sick? Because I focused on producing, on what I could do, get done, finish, achieve, etc…and didn’t keep my normal balance. I started living like everyone else and I stopped training like no one else. My immune system suffered and I paid the price.

Since I love the start of a new year for all the reason above and due to my cold, the colds of my clients and my grand writing of the 2012 Change Your Body Boot Camps Macrocycle and programs, I was reminded of Aesop’s Fable, The Goose with the Golden Egg.

The story goes like this,

One day a countryman going to the nest of his goose found there an egg all yellow and glittering. When he took it up it was as heavy as lead and he was going to throw it away, because he thought a trick had been played on him. But he took it home on second thoughts, and soon found that it was an egg of pure gold.
Every morning the same thing occurred, and he grew rich by selling his eggs. As he grew rich he grew greedy; and thinking to get at once all the gold the goose could give, he killed it and opened it only to find nothing.

Moral of the Story: Greed often overreaches itself.

Well…I overreached. I attempted to squeeze out every last ounce of results I could and I didn’t take care of myself the way I normally do. Stephen R. Covey author of the NY Times best seller, The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change, would say that my P/PC balance was off and Aesop would say I was greedy. “P” stands for Production and “PC” stands for Production Capability.

In our wonderful world of bigger, faster, stronger, where many strive for the American Dream, there is a tendency to focus on Production (the Golden Eggs) and neglect Production Capability (the Goose).

If you desire to achieve or produce more and net golden eggs, you also must schedule time to take care of the achiever or producer, the goose, and focus on your production capability.

If you want to get a better job or earn more (Production / Golden Eggs) you often have to work more, acquire more skills & knowledge and/or take on more responsibility (Production Capability / Goose).

If you want to lose weight, lose fat, build muscle, run faster, get stronger, break a personal record, change your body, …stay healthy…, etc…and focus on your production or net golden eggs you have to change the way you think, eat, move, sleep, drink, train, … i.e. you’ll have to change your lifestyle and also focus on your Production Capability and thereby take care of the Goose.

In closing. Life is more exciting when you’re producing something and you can increase the rate, quality AND duration of your production if you not only give focus to your production capability, but prioritize, schedule and DO it. When you take care of the Goose, yourself, you can sustain production of Golden Eggs, your results, for a longer period of time. If you make this a habit, addressing your production capability, and adopt this balanced lifestyle, you’ll reap the rewards over your lifetime.

Imagine all of the Golden Eggs the farmer could have had over his lifetime if he took care of the goose.

Here’s your chance. Take it! I am.

Yours changing lives, including my own,

Mike Alves

p.s. Newton’s #1 Body Transformation Program, Change Your Body Boot Camps is in its 4th year of helping Busy People address their production capability.

p.p.s. If you want to try us out for FREE, apply here:

Change Your Body Boot Camps,
Newton, MA

Newton Personal Trainer
Newton Boot Camp

How to sleep better. 33 Sleep Aids for better sleep by Dr. Mercola

Posted on January 14, 2012 by Coach Mike

Have you ever had trouble sleeping? Sleep can help and hurt you in many ways. Instead of reinventing the wheel on what a lack of sleep does for your health, performance and body composition and how to get more and better sleep, here is a great article from Dr. Mercola, of mercola.com, The World’s #1 Natural Health Website.

=====================================================================================================

Want a Good Night’s Sleep? Then Never Do These Things Before Bed

Posted By Dr. Mercola | October 02 2010 | 873,263 views

By Dr. Mercola

sleeping in bed How to sleep better. 33 Sleep Aids for better sleep by Dr. Mercola Continue reading →

80-20 Principle Applied to Training Environments

Posted on January 2, 2012 by Coach Mike

Change Your Body Boot Camps, Newton’s 1st Body Transformation Boot Camp that guarantees results for busy people, has released its 2012 Training Calendar. Click here to view.

Hello and good day to you!

One of the great things about your local Newton Boot Camp is the training environment. You see, the reason CYBBC has so many clients with success stories is because it has developed a system for yielding results and one of those systems is it’s training environment.

Have you ever heard of the 80 / 20 Principle. The 80 / 20 Principle, made famous by the Italian Economist, Vilfredo Pareto, and paraphrased here from Tim Ferris’ book, The 4-Hour Workweek, showed that 20% of Pareto’s Peapods yielded 80% of his peas or that 20% of the population yielded 80% of the wealth. The unique thing about this Principle is it can be applied to many contexts including training environments.

Here are some examples showing how training environment can lead to improved health, body transformations & performance.

• membership based gyms:

80% of members who do show up, don’t train on a plan, 20% do train on a plan.

• gym based, group exercise classes:

80% of group exercise classes are NOT programs, just workouts of the day. 20% are programs.

• general vs. custom programming

80% of programs are general and do not address imbalances or injury history, are not flexible, are not periodized or progressive and do not guarantee results. 20% of programs are customized to address imbalances & injuries, are flexible, periodized, progressive and guarantee results.

• gym equipment based workouts vs. do anywhere workouts

80% of programs are built around equipment found at a gym. 20% of programs are designed to be done anywhere you find yourself, with most any equipment available or even none at all.

• personal training studios

80% of PT Studios train 1 person at a time leaving the support & motivation soleley up to the coach. 20% of PT Studios train semi-privately using the collective support & motivation of the group to motivate the individual.

• membership boot camps

80% of boot camps accept anyone who can afford training to join. 20% of boot camps accept only the right people they want to train.

• short term results vs. long term sustainable results

80% of premium programs base their results on quick fixes (think “jumpstart” diet programs) to yield immediate results without consideration of the long term health, body composition and performance costs related to these sabotaging habits. 20% of premium programs yield both short & long term results by teaching sustainable habits to overcome the highs & lows of life.

• Good vs. Great

80% of coaches just want a paycheck and a place to go each day. 20% of coaches want to be the best they can be, the best in their area and the best in their niche.

• Fun

80% of training environments are low energy, no fun, filled with complaining people leaning on equipment, walking around aimlessly, watching tv or reading where people don’t really want to be. 20% of training environments will be high energy, exciting, motivating & fun places you want to be.

The Lucky 20%

Basically 20% of the people who set 2012 Health, Body Composition and Performance related goals will yield 80% of the results. These people are most likely to train in a high energy & fun environment where everyone is on a flexible and customized, long term sustainable, results-oriented, do anywhere program, that is not dependent on gym based equipment, which uses the motivation of a highly selective group of motivated people who are ready & committed to train, who are not complainers or whiners and are led by a coach who will accept nothing but the best for his/her clients, his/her program and his/herself.

The Unlucky 80%

The other 80% of people who set 2012 Health, Body Composition and Peformance related goals will yield 20% of the results if any. These people will go through the motions when they show up because they don’t have a plan, their accountability isn’t strong enough, they’ll most likely get hurt trying to train too hard in a workout that is not progressive or from having low energy from following a “jumpstart” nutrition plan. They’ll watch too much tv instead of watching the sweat slalom off their nose. They’ll lose momentum becaues their program is not fun, it’s not flexible, it’s dependent on gym based equipment and they’ll grow tired of being surrounded by negative nelly’s and coaches who don’t care.

In closing, Change Your Body Boot Camps has a system for delivering sustainable results in a safe manner and part of that system is its training environment. Phase 1 begins, Sunday, January 1 at 8am with Measurements & Orientation. The 1st day of training begins, Monday, January 2. You can learn more about our 2 convenient locations and flexible training times by visiting our website, bootcampboston.com.

Happy New Year!

Yours changing lives,

Mike Alves

Newton Personal Trainer
Newton Boot Camp

p.s. here’s the link for the schedule.
p.p.s. here’s the link to try us out.

2012 Change Your Body Boot Camps Calendar

Posted on December 28, 2011 by Coach Mike

Below is your 2012 Change Your Body Boot Camp Calendar. We begin, Sunday, Jan 1 with measurements & testing, bright & early at 8am. Yup, we’re getting a jump start on the resolution season and what better way to sandbag your “before” measurements & photos than by recording the day after New Year’s Eve.

1st Day of Training is Monday, January 2 with a normal schedule: 6am, 9am and 6:30pm.

Hoo-Rah!

Yours changing lives,

Mike Alves

Who do you recommend?

Posted on June 29, 2011 by Coach Mike

Happy hump day to you!

Often times I get asked who I recommend for this and that and since I’ve been in the Newton / Boston area for almost 12 years I’ve begun to learn who’s great and who’s not for different things. The most common question I get is, “who do you recommend for a sore forearm” or “can you recommend a massage therapist”, to which my answer is Chris Larson of Joint Ventures Kenmore Square, Boston, MA.

The reason I like Chris is because he is great with a Chinese technique called, Gua Sha, in which he uses a tool, to break up soft tissue restrictions in tough spots like Tennis Elbow. He’s also strong enough to provide deep tissue massage, which many times you need if you’ve been training hard or have stubborn knots in your shoulders, back or quads. I also like the fact that he personal trains people, has a great library of books and videos at his office, he’s fit, he goes to similar conferences that I do and that he trains in an awesome environment, which is Joint Ventures.

Joint Ventures is a great physical therapy place because they see their patients 1-on-1 vs seeing multiple patients at once. I went there when I did some knee rehab and loved the high energy location, the free parking (they have 3 spots), the owners (Dan & Dave) are very cool which helps create a cool & fun working / rehab environment and on their 2nd floor training area, they have 2 top notch strength & conditioning coaches (Keith & Ally) who write great programs and use cutting edge equipment. Not only do I get my issue addressed when I visit Chris, but I have a fun and energizing experience when I go.

Power Block U90

Power Block U33

TRX Pro Suspension Trainer

Another question I get asked a lot is where do you get your equipment. For this I have 2 answers. Locally I go to Gym Source-Newton on Needham Street because they have great prices, great equipment and they have Norm. Norm is perennially #1 General Manager for all Gym Sources everywhere and has helped make his Gym Source the #1 Gym Source store everywhere. Because he & the store are #1, they get to test things other stores don’t and they get equipment and have special leverage or “pull” that other GM’s and stores don’t have. This is where I bought both of my Power Block sets and one of my TRX’s.

Change Your Body Boot Camps Equipment Bundle

a0d2401c30734ba5ae58d9e0d91b19b9 Who do you recommend?

Perform Better, 3-Day Functional Training Summit

Perform Better is another place I recommend for equipment. If you can love stores or businesses other than CYBBC, this is one place I heart. They have the best equipment and for most everything, the best prices especially for rollers, superbands and mats. Perform Better is located in Providence so regular shipping almost always arrives next day to the Newton area and has transitioned from just a track & field company to a functional training equipment company and now to an education company, which hosts arguably the best functional training conferences in the world. You won’t find a better price on rollers or superbands than you will at Perform Better.

Now that I shared 4 of my favorite and most common recommendations I was wondering if you could share yours. Please click here to share your recommendations for different businesses and categories if your in the Newton/Boston area.

Thank you for reading today.

Your coach,

Mike Alves

p.s. I believe Chris and Gym Source both offer a discount to my customers, so let them know Mike Alves from Change Your Body Boot Camps referred you and Perform Better created the special bundle package in the picture above so if you don’t already have your gear or need to upgrade get the bundle.

p.p.s. click here to share your recommendations if your in the Newton/Boston area.

p.p.p.s. feel free to comment if you have something to share.

Fighting the Freshman 15 / Getting Real World Ready

Posted on May 25, 2011 by Coach Mike

60 lbs in 6-months

Way back in the early 2000’s I was honored to get to train a forward thinking high school graduate that was looking to get in his best shape for college. This young man who is now a strong adult, desired to lose weight, get strong and get lean, which I assume would only compliment his great personality as he moved forward. His result was 60 lbs of weight loss in 6-months. I’d like to take some of the credit for his success, but I can’t because we both know he was super motivated to change and his nutrition was dialed in. Plus I know that my programming then vs. my programming now was far inferior, so it really was a super motivated person, training 4x/wk/1hr each with me on strength and then doing additional cardio on his own. He made the time for both training and in the kitchen and had an outstanding first semester and college experience. If you’re reading this, way to go AC!

30 lbs Gained in 24 weeks

Also back in the early 2000’s I was honored to get to train another super motivated high school kid, we’ll call him J. Flavor, who was tired of being skinny and wanted to get strong, put on muscle and increase his body weight. After his first, 12 week program he had put on 20 lbs and after his second 12 week program he put on at least another 10 lbs. Again, it was this young man’s desire to change and get better that earned him results. He could of have done it with anyone, but I was the lucky coach he chose.

Peak for Sports Seasons

Also back in the 2000’s I had the honor of co-starting a high school strength & conditioning program called Pride Sports Performance (Pride is the Team Name for Springfield College, my alma mater) and volunteering at Mike Boyle Strength & Conditioning, where I had the opportunity to train super motivated high school and college athletes that either wanted to peak for their upcoming high school / college season, to get noticed by college recruiters / pro scouts or to prepare to play at the next level. I can’t again take credit for any of their successes, I was just lucky to work with them, but each of these kids went on to have improved seasons.

Body Changes = Increased Self-Esteem and Self-Confidence

And there were numerous handfuls of other awesome, smart and motivated high school and college kids who I’ve had the pleasure of working with privately over my last 12 years as a coach, who hired me not only for body changes, but for what those changes could do for their self-esteem and confidence. How they would feel more secure in meeting new people while living away from home for the first time or entering the “real world” and becoming fully independent. How they would walk taller and not second guess themselves when speaking or taking action, which allowed the life skills instilled by their parents, the education they’ve worked hard to accumulate and their own personal life experiences to shine through without hesitation.

1st Impressions

If you’ve graduated from high school and had the new / scary / exciting experience of being a college freshman as a dependent / independent or if you’ve graduated college and had the new / scary / exciting experience of entering the real world as an independent (or maybe still co-dependent), you know that there are some big butterflies and that you wanted to make a great impression.

From 147 – 185 in 1 Semester

When I graduated from high school, I weighed 147 lbs. and was a ½” shy of 6 feet. I was SKINNY! I knew that when I got to college, I wanted to be more attractive to the female co-eds and if I put on some muscle and weight so I wasn’t skinny anymore, I’d have the confidence and self-esteem to go with my already outgoing personality (my blog, I can boast). What happened? I trained every day from Monday – Friday following the good ole body building / body part routines that were sadly too common then, with next to no cardio and an occasional weekend day of shooting hoops. I made time to get to breakfast at 7am before my 8am classes (what college kids make time to get up these days), always went to lunch and dinner in Cheney Hall (the cafeteria) and stocked my dorm fridge and cubbies with food (thanks mom & dad) so I would never have to worry about being hungry, plus I was a partier then so I had my share of pizza and beer. Result: I went home for winter break and weighed 185 lbs. That’s 38 lbs of mostly muscle with some fat gained in 1 semester. I had to get a bunch of new clothes because I outgrew a lot of things. My waist went from 30” to a 34/35” waist and my shirts went from M-L to L-XL. It was cool. Academically I was kicking butt, socially I knew everyone’s names even if people didn’t remember mine (I’m great with names) and I was definitely more attractive to and confident with the females on campus. Life was great.

Lost & Found: Self Confidence / Body Weight

When I finished my internship (I graduated college upon completion) with the Boston Red Sox’s minor league affiliates the Sarasota / Fort Meyers Red Sox, I had lost a bunch of weight and with it some confidence. This time I arrived to Spring Training weighing 195 lbs and when I returned up north 6-months later, I was under 180 lbs and my primary responsibility was to be the Strength & Conditioning Coach for my teams, so it’s not like I didn’t have access. My clothes were hanging, I was tired and I wasn’t happy and I had to prepare for my boards, my National Athletic Training Association Certification. After I passed my exams (first try), it was time to get my confidence back and my weight back, by getting in the gym and training. This time I was at Umass Amherst as an assistant strength & conditioning coach working with their Division 1 athletes / teams. This was awesome, I got right back into shape fast and only had to lift weight 4x/wk now to make fast gains. I was ready for the real world and good karma had followed me once again when I had the confidence and high self-esteem to believe in myself and let my talents and work ethic shine through.

Special Offer for 2011 Grads ONLY

Circling back to the present, I now want to provide an opportunity for motivated, 2011 high school and college graduates (New Customers Only), who are looking to change their bodies, get in their best shapes and increase their self-esteem and self-confidence so their natural talents can shine through without hesitation or second guessing. From now until midnight on Memorial Monday, I’ll be offering the following Grad Bootcamp Packages for the summer:

Grad (3-Month) Summer Bootcamp Package (June 19 – September 3)- $97/month (Typically $246/month)

Grad (1-Month) Bootcamp Package (Month Start Date of Choice: June 19, July 17 or Aug 14)- $137 (Typically $268/month)

Fighting the Freshman 15 / Getting Real World Ready

If you know a motivated 2011, high school or college graduate, who would like to be proactive and fight the freshman 15 and/or would like to enter the real world with peaking self-confidence, please refer them to me or contact me through my website, bootcampboston.com/contact or mikealves.com/contact.html.

Yours changing lives,

Mike Alves

Newton’s Best Boot Camp

Newton’s Best Personal Trainer

Online Personal Training

p.s. this is a huge deal for those looking to make a change now!

p.p.s. 2011 grads only

p.p.p.s. last day to order is Midnight, Memorial Day, Monday, May 30, 2011.

p.p.p.p.s. order now at: bootcampboston.com/contact

Bra Flab vs. Man Boobs

Posted on May 24, 2011 by Coach Mike

They might not be life threatening epidemics, but they certainly can be a self esteem threatening epidemic.

What is bra flab?

Bra Flab

Bra flab is the “soft” tissue found above and below the bra material just below the posterior axillary fold (arm pit). It’s the cousin of arm flab,

Arm Flab

which is when your triceps or back of the arm gets soft and hangs loose like in the picture.

Most people know about the arm flab, but many haven’t seen the bra flab and bra flab occurs when the muscles on the axillary border of the posterior upper back become atrophied from lack of use and often in conjunction with overeating.

What do you do?

Pulling more and eat less for starters. What do I mean by pull more? Do horizontal and vertical pulling exercises against resistance either from an external load and/or your own body weight.

Sample Exercises:

1. Vertical Pulls

a) TRX Chin Up Progression

b) Band Resisted Reverse Grip Pull Downs

2. Horizontal Pulls

a) TRX Inverted Rows Regressions

b) Seated Band Rows

Adding the above exercises to your strength training routine will help to tone and shape the muscles that make up bra flab. They’re not the only exercises that can improve the area, but their the biggest bang for your effort exercises.

Fellas. Man boobs are no bueno and you certainly want to fight getting soft and droopy up top.

What are man boobs?

Man boobs are when you’re chest muscles or pectoralis muscles become severely atrophied and begin to sag.

What do you do?

Pushing more and eating less is usually a good start. What do I mean by push? Do horizontal and vertical pushing exercises to strengthen and shape both your anterior thoracic wall (chest) and your upper trap muscles to give you the dominant beach muscles that you once had or always wanted.

Sample Exercises:

1. Horizontal Pushing

a) Push Up T Progressions

b) DB Bench Press

2. Vertical Pushing

a) Band Resisted Overhead Press

b) DB Overhead Press Progressions

Now men or even ladies, if you want to get rid of the saggy boobs and get hard and tight pec muscles, add the above exercises to your exercise routine. These are also not the only exercises you can do to firm up your chest muscles and give you great traps, but they’ll get you started.

So now you have potential cures to the self-esteem epidemics known as bra flab and man boobs. Give the exercises a try and you’ll immediately feel them beginning to start the change process. Incorporate the exercises into your weekly routines and before you know it you’ll have created a habit, eliminated a problem and gained increased self confidence.

Yours changing lives,

Mike Alves

p.s. want a coach, a team and a program to help you get in your best shape this summer and not next? Click here to try out Newton’s Best Boot Camp for 1-month at a killer price.

p.p.s. here’s the link: https://www.spafinder.com/sparahrah/Boston-MA/Change-Your-Body-Boot-Camps/14268/index.htm

Imagine what you could do if you had 2 legs!

Posted on March 22, 2011 by Coach Mike

Life can be cruel sometimes. You could be born with a disadvantage, make a mistake and be at a disadvantage or just be unlucky. Either way, what you do when you realize your at a disadvantage is what makes a difference. Anthony Robles was born with 1-leg, a certain disadvantage to those of us lucky enough to have 2 legs. His parents didn’t let him make excuses and Anthony didn’t make excuses. He just did what normal kids do. He played sports.

In high school he played defensive end for his football team and was a champion in wrestling. When he had to cut weight for football or wrestling he ran…with crutches. He doesn’t like to be called handicapped or disabled, he just wants to be treated normal, so he goes out there and does his best.

Anthony just capped his senior year of college at Arizona State by defeating the defending National Champion from Iowa, Matt McDonough and finishing his year with a record of 36-0.

The guy has only 1-leg and he beat 36 other guys who had 2-legs. Whatever your excuse, whatever your “lemon”, use Anthony’s inspiration to find a way to turn your disadvantage into your strength. Maybe you’ll even end up a champion.

Yours changing lives and with no excuses for excuses,

Mike Alves

Newton Boot Camp
Newton Personal Trainer
Online Training

p.s. Anthony plans to retire from wrestling on top and not pursue the Olympics. He is going to get a prosthetic leg and aspires to become a motivational speaker.

p.p.s. If you’re ready stop imaging and start realizing what you could do with your 2 legs, and getting in shape will help you get there faster, take the first step now and decide to do it. Then get a coach, get a plan, get a team and get your dream.

p.p.p.s. Change Your Body Boot Camps’ Phase 4 begins Sunday, March 27. Deadline to register is midnight, Thursday, March 24. Sign up now at http://bootcampboston.com

Do you know of a good massage therapist?

Posted on February 12, 2011 by Coach Mike

I’ve been asked a few times recently who I recommend for a good deep tissue massage, specifically for Tennis Elbow (Lateral Epicondylitis), the pain one feels on the outside of the elbow from repeated or strenuous pulling activities and for shoulder discomfort resulting from a combination of poor posture and overhead activity.

Here is my recommendation:

Massage Therapist: Chris Larson, NCTMB, NCPT, A Deep Tissue & Muscular Orthopaedic Rehab Specialist.

Chris works out of:

Joint Ventures,

Kenmore Square

654 Beacon Street

Boston, MA 02215

and

Mike Boyle Strength & Conditioning

29 Draper Street,

Woburn, MA 01801

Shin Splints

Posted on July 23, 2009 by Coach Mike

Ouch. You ever get shin splints. The very uncomfortable pain, most commonly associated with your anterior shin bone (tibia). Well, often times people who are de-conditioned and out of shape experience this problem when they:

Go from sedentary and inactive to weight bearing and active
Go from sedentary and/or walking to linear, multi-directional or stop + start running
change running surfaces: grass to turf, pavement, concrete or wood
wear improper footwear: old, worn out sneakers or poorly fitting sneakers
have poor foot musculature (soft feet as opposed to strong, muscular feet)
have weak (lack of stability or loose) or jacked up (lack of mobility or stiff) ankles
have weak anterior shin muscles
have poor hip mobility (stiff hips)
have poor lumbar spine stability (weak core)
have poor recovery from activity
forgot their shin pads and got kicked by your partner in Krav Maga

Why does this happen?

The most common reason they experience this is because their feet are soft from wearing soft shoes. Their ankles are weak and stiff from previous ankle sprains or sitting too often and for too long. Their calves, Achilles tendon or entire lower leg musculatures are tight from also sitting too often and for too long. They lack mobility in their hips (too stiff, not a good dancer) and their core is probably weak (unstable and soft like a bowl full of jelly). You could go further and say their thoracic spine is stiff (upper back), their scapulo-thoracic joint (shoulder blade) is unstable and weak and their gleno-humeral or shoulder joint is stiff and weak. The whole kinetic chain is usually messed up, but not in all cases.

What do you do?

Here’s an 11 point action plan I use in my Newton (Boston) Change Your Body Boot Camps to correct shin splints for my participants from acute symptomatic treatment of the actual pain on your shins (ouch!) to the long term resolution of your issue, sometimes it’s even instantaneous relief, just ask Flo.

1. Ice massage with an ice cup (paper cup filled with water and frozen) rubbed over pain site for 10min (if cold sensitive, take off and put back on when tolerable)

2. Foam Roll calf and Achilles tendon. Turn foot in & out.

3. Foam Roll peronneals on the lateral aspect of the lower leg. This is the Curt Shilling muscle from the blood sox or sock days of 2004.

4. Foam Roll the shins

5. Lacrosse ball roll on foot

6. 3-Directional Flat Ankle Mobes (straight over 2nd toe, diagonally towards big toe & pinky toe)

7. 3-Directional Incline Ankle Mobes (straight over 2nd toe, diagonally over big & pinky toes)

8. Frontal Plane ankle mobes (pronation & supination)

9. Active Shin Stretch

10. Active Gastrocnemius Stretch

11. Active Soleus Stretch