Get the App
Track your workouts with the Android and iOS app.

♡ KOT ♡

KOT

Tibialis Raise - Feet Further From Wall = Harder, Pause 2s At Top

25 reps

Fhl Calf Raise - Hands On Wall, Legs Straight Back, Feel Lil Ankle Stretch, Raise Up On Big Toes

25 reps

Tibialis Raise - Feet Further From Wall = Harder, Pause 2s At Top

25 reps

Kot Calf Raise - Arms Length From Wall, Body Straight, Move Knees Forward, Flex Ankles Up

25 reps

25 reps

Atg Split Squat

5 reps

Kot/sissy Squat

5 reps

30 reps

L Sit - Single Leg Lifts

60 s

L Sit - Single Leg Lifts, Raised Butt

60 s

Couch Stretch - Shoulders To Wall, Contract Glute

60 s

Couch Stretch - Shoulders To Wall, Contract Glute

60 s

Piriformis/pigeon Stretch

90 s

Piriformis/pigeon Stretch

90 s

ATG for Life

Banded Backwards Walk In Place

5 mins

Slantboard Calf Stretch

1 mins

Slantboard Poliquin Pulse Regression

20-50 reps

20 reps

Single Leg Low Cable Pull In

20 reps

Band Pull Aparts

25 reps

Full Rom Chest Press

15 reps

20 reps

Mountain Climbers

20 reps

1 mins

Standing Pancake

1 mins

15 reps

20-50 reps

Cable Pull Down

15 reps