· Sit with right leg fully extended on bench, so ankle and foot hang off bench and toes are up
· Loop band around arch of foot to create tension
· Place hands on each side of band with palms facing inward
· Slightly pull band with left hand, so ankle stretches to left
· Hold 20 to 30 seconds
· Perform 4 reps; switch legs and use right hand to pull band

Adaptation: Get rid of the band and have a partner manually stretch you. Resist her hands with your ankle; this improves both your flexibility and strength.

Harrison’s hints: Keep your knee straight, but not locked and stiff // Keep the hand that isn’t pulling relaxed // Maintain a straight flat back.