Posted: October 13, 2017 in Uncategorized

Are your tires going flat? I think one of the most under appreciated aspects of performance would be calf mobility. Calf mobility is crucial for a great squat, clean, deadlift, box jump, and running mechanics. Lately we have been trying to roll them out but try mixing in 30 sec-1 min of  heel in the corder stretches or slant board stretches. Try it, it could be the missing link to reducing pain and increasing function and performance.


Warm Up A


  • Rear Foot Elevated Split Squats x 3
  • Split Bottoms Up Press x 8 ea
    • EMOM 10 min
    • Increase weight of split squat every 2 min.


  • 21 deadlifts
  • 15 Front Squats
  • 9 Pull Ups
    • 3 rounds

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