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Standing Heel Digs with Punches

BeginnerMobilityTier T2

Stand with a slight bend in your supporting knee. Dig one heel forward along the floor with the toes pulled up, and punch out with the opposite arm. Alternate sides.

Targets: Ankle

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • This warm-up routine should take at least 6 minutes in total. Warm up for longer if you feel the need.
  • Aim for 60 heel digs in 60 seconds once you are moving.
  1. A man standing with his right heel planted forward and his toes pulled up, punching forward with his left arm while his right fist stays raised near his chin.

    Step 1 of 3

    Dig your right heel forward with the toes up, and punch out with your left arm.

  2. The same man standing with his left heel planted forward and his toes pulled up, punching forward with his right arm while his left fist stays raised near his chin.

    Step 2 of 3

    Dig your left heel forward with the toes up, and punch out with your right arm.

  3. A man standing with his right heel planted forward and his toes pulled up, punching forward with his left arm while his right fist stays raised near his chin.

    Step 3 of 3

    Dig your right heel forward with the toes up, and punch out with your left arm.

Breathing

  • Breathe normally.

Safety Information

These warm-up exercises are suitable for most people in good health with a reasonable level of fitness, and are general exercises only, not aimed at treating any specific cause of pain or condition. Get advice from a healthcare professional, such as a GP, before trying the exercises if you are not sure they suit your current fitness level, you have a health problem, an injury, symptoms, feel unwell, have had a recent health event such as a heart attack or operation, or are pregnant or have recently given birth. Stop the exercise immediately if you feel any pain or become unwell, and get help from 111 online or call 111 for advice if you are concerned about any symptoms that do not go away. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.