MAY 24TH, 2026
Mobility & Stretching: 15 minutes
Achilles Rehab and Strength:
- Isometric calf hold – 60s
- Isometric single leg calf holds - 30s on each leg
- Eccentric Calf raises - 1 x 12 (1 sec up, 3 sec down) per leg
- Soleus wall-sit raises – 1 × 25
- Angled deep calf raises - 6 per leg
- Tibialis Raises 1 x 25
- Toe Walks 1 x 45 seconds
Tempo & Strength Endurance:
20 jab (left arm) into right knee lift, 20 hook (right arm) into right knee lift and kick
20 jab (right arm) into left knee lift, 20 hook (left arm) into left knee lift and kick
4 total set, rest 60 seconds between sets (Each set @ 2:30 minutes - Session Totals: 160 jab, 160 hook, 160 knee lifts, 160 knee lift and kick)
Core:(30 sec rest between)
- 60 sec plank
- 30 sec side plank each side
- 18 leg raises
- 16 criss cross crunches
- 12 dead bug alternating reach per side
- 20 glute bridge exercise
- 14 glute bridge march alternating legs
My achilles was injured 10 days ago and I completely lost motivation. But it seems finally to be coming around. It is far from ready for sprinting on the balls of my feet again but this little workout sequence didn't put any unnecessary pressure on the tendon.