Week 5 - Day 5

Drill 2: Calf Raises with Rib and Pelvic Control

Setup

  • Stand with feet hip-width apart, hands on hips or a wall for support.
  • Maintain rib and pelvis alignment.

Instructions

  • Inhale to prepare.
  • Exhale and lift heels off the ground.
  • Hold briefly, then return to starting position.
Sets: 2 – 3
Reps: 10 – 12 reps
Breath: Exhale to lift, inhale to lower
Rest: 30 – 45 seconds between sets

What to Feel

  • Calf and foot engagement
  • Rib and pelvis stability

What to Avoid

  • Collapsing arches or losing alignment

Red Flags

  • Pain in calves or ankles

Regression

  • Perform smaller range of motion.