3b Single-Leg Calf Raise
Sets: 2 Reps: 12-20 (each Leg)
Use the standing calf raise machine at your gym, or stand on a box with a dumbbell in one hand. Stand on one foot and lower your heel until you feel a stretch in your calf. Then raise your heel as high as you can to return to the top position.
4 Ab Wheel Rollout
Sets: 3 Reps: 8-12 (each Leg)
Hold an ab wheel with both hands and kneel on the floor with the wheel in front of your shoulders. Keeping your abs and hamstrings braced, roll forward as far as you can until you feel your lower back is about to sag. Roll back up.