How to do it
- 1Light tension, bar held in front for balance.
- 2Perform 12 ankle rockers per side: front foot planted, drive the knee forward over the toes, heel down.
- 3Hold a half-kneeling ankle position for 20 seconds per side.
- 4Balance on one leg with the bar oscillating for 20 seconds per side.
- 5Finish with 10 slow calf raises, two seconds up and two seconds down.
What it's good for
- • Keeps ankle range available, which stiffens quickly in cushioned shoes.
- • Adds a low-cost balance element to a pre-run routine.
- • Takes three minutes and needs no floor space.
Coaching cues
- • Heel stays down on the rockers. If it lifts, shorten the range.
- • Stretch and effort are fine, sharp is not.
- • Use a wall for balance whenever needed.
Run this with the BendyBar
Every routine in the library is built around the same single tool.
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