Session
- Calf raises — 3 × 15
- Wall sit — 3 × 30 s
- Bird-dog — 3 × 10 per side
- Hip-flexor and calf stretches — 2 minutes
- Optional: 10 minutes on the crew gym bike
Do not train in heavy weather or where a fall could cause injury. Stop and seek help if you have chest pain, dizziness or unusual breathlessness.
Fitness resources are general educational information and are not individualized medical advice.
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