Stand with one foot on ground and other foot on edge of stair with heel down and toes up. “Do this stretch with your leg straight to hit the gastrocnemius; bend your knee slightly to target the soleus, or deeper calf.”
2. Lateral Stair Climb:
Stand with right side facing bottom of a staircase. Place right foot on either the third or fourth step; bring left foot to meet the right. Continue heading up the staircase, switching legs; aim to do 20 steps per leg. If there aren’t enough stairs, jog down, then repeat back up.
3. Stair Bulgarian Squat:
Stand facing away from bottom of the stairs, with right foot 1 or 2 steps behind you (depending on your height). Bend both knees 90 degrees, keeping front knee in line with ankle.
Do 12 to 15 reps per side.
Find something you can use as a landmark, such as a row of bicycles or sidewalk cracks. Do skaters from side to side, crossing one leg behind you and pushing laterally to opposite side. Each round, try to go a little farther in distance.
Do 20 reps per side.
5. Plyo Stepup:
Place right foot on top of a bench. Pushing through right heel, jump up and land softly while switching legs so left foot is now on bench and right foot is on the ground.
Do 20 reps; switch sides.
6. Single-leg Deadlift:
Stand with feet hip-distance apart. Lift right foot and hinge forward, extending right arm; keep hips squared, back flat, core engaged, and head in neutral position as you lift right leg behind you.
Do 12 reps; switch sides.