Calves and Shins

Calves

• Place the ball between you and the wall
• Place your forearms on the ball and lean into the ball
• Stand tall with your back straight, tightening the core muscles, knees are not locked
• Level one: Place your heals together and lift and lower onto your tippy toes
• Level two: Place one foot behind the other, lift and lower onto your tippy toe, then switch legs
• I always start at level one, go up to level two as an option, back to level one, then switch legs for level two again. Pulses are great, too.

Shins

• Sit with your back against the wall
• Place the ball on your shins
• Point and flex your feet, pushing on the flex to add resistance, controlling the movement in both directions
• You really have to stress the 'push' on the flex, otherwise they won't feel it

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