Week 5 - Day 5

Drill 3: Tib Raises with Breath Awareness

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 toes off the ground, shifting weight to heels.
  • 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

  • Engagement of tibialis anterior
  • Controlled movement with rib stability

What to Avoid

  • Leaning backward or losing balance

Red Flags

  • Pain in shins or ankles

Regression

  • Perform smaller lifts for control.