Workout of the Day:
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Shoulder Press x 4-6 reps
Rest 2 minutes;
8-10 minutes of Double-Under Skill Practice
Calf Stretch with Rope
Written by Calvin Sun
Just about everyone has tight calves. Between running, jumping, and double-unders, your calves take a good amount of abuse in the gym. The calf stretch with a rope is a great follow-up to the straight-leg hamstring stretch as you are already in the starting position.
– Begin lying on your back on the floor with both legs straight. Wrap the rope around the ball of your foot.
– Raise your right leg to vertical and keep your left leg on the ground by firing your left glute and keeping your heel on the ground.
– Actively pull your toes toward your shin and then gently pull with the rope until you feel a stretch in your calf.
– Perform 5 cycles of 5 seconds of contraction (pressing the rope away as if you were pressing a pedal, while simultaneously resisting with the rope) and 10 seconds of passive stretching. Switch and repeat on the other leg.
Try to incorporate this stretch into your post-workout routine at least 2-3 times per week. And don’t forget to roll out your calves as well.
Still not sure how to perform this stretch? Feel free to ask one of your coaches.