HIp Hinge and Toe touch
The foundation for leg separation and locomotion
Start here — in this video Coach Frank explains why this matters for your sport.
Daily Practice
You don't need to go through every routine. Choose the one you feel working, come back to it every day, and switch it up when you feel ready for something new. Showing up for this pattern daily is what moves the needle — not which routine you pick.
Active Straight Leg Raise - Level 1 - Day One
Complete Level 1 routines for the first 2-3 weeks
Active Straight Leg Raise - Level 2 - Day Two
Complete Level 2 routines when you feel ready to progress
Active Straight Leg Raise - Level 1 - Day Two
Complete Level 1 routines for the first 2-3 weeks
Active Straight Leg Raise - Level 3 - Day One
Complete the Level 3 routine when you feel ready to progress (only one routine)
Active Straight Leg Raise - Level 2 - Day One
Complete Level 2 routines when you feel ready to progress
Toe Touch Progression Exercise
Perform this exercise to maintain the ability to touch your toes