On day 14 we will be incorporating lateral flexion for the hips and lower leg & foot as well as the influences at the knee. You will get a chance to repeat and hone some of the isometrics from Day 13 in this series so that you can perfect these! The beginning of the routine includes some standing isometrics for the hips at the wall, so make sure you have one available! Next, we go to the chair to repeat these motions while the hip is rotating. We will then translate this into the lower leg and foot, working to strengthen the muscles at what is called the "midtarsal" axis. These muscles help to supinate and pronate the foot, with an "down and out" and a "up and in" motion. Therefore, you should be barefoot so that you can really observe and practice the cues being given.

Day 14 includes:
Standing Hip Abduction at the wall
Standing Hip Adduction with a sponge ball / chair
Standing Hip Abduction with a thigh band / chair
Seated Abduction / Adduction of the foot
Standing Squat (Pronation)
Calf Raise (Supination)

By the end of the routine, you will feel energized, upright, and balanced in the lower body and foot.

Purchase Products used on this video from Amazon:
Fabric Resistance Band for Legs: https://amzn.to/2WuhPLF
Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r
Yoga Mat: https://amzn.to/2ZDSM

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