Article version: https://www.atgonlinecoaching.com/art...

Sets & Reps:
1. Floss up to 60 seconds
2. Backward up to 5 minutes
3. Seated Calf Raise free weight 2 x at least 20 reps or machine up to 20 reps per side
4. Tibialis Raise up to 20 reps
5 & 6. Calf & Tib Rotations 10 reps per side
7. Reverse Stepup 2 x up to 20 reps per side
8. Bridge / Nordic / Machine Ham Curl 2 x 515 reps depending on difficutly
9. ATG Split Squat 3 x up to 12 reps per side
10. Staggered RDL 3 x up to 12 reps per side

$50/month online coaching: https://www.atgonlinecoaching.com

Floss bands, Backward Treadmill, and other equipment: https://atgequipment.com

Zerodrop shoes: https://uncivilizedsneaker.com

To see if there’s an inperson coach near you: https://map.atgforcoaches.com