Onecompress Academy

Exercise 1: Seated Heel/Toe Raises: 2x10

Exercise 2: Ankle Alphabet: 2 times

Exercise 3: Plantar Fascia Stretch: 3x30 second holds

Exercise 4: Calf Stretch: 3x30 second holds

Exercise 5: Hamstring Stretch: 3x30 second holds

Exercise 1: Plantar Fascia Massage: 3-5 minutes

Exercise 2: Calf Stretch: 3x30 second holds

Exercise 3: Hamstring Stretch: 3x30 second holds

Secret Exercise - Nerve Glides [Bonus]

Exercise 4: Sciatic Nerve Glide: 1x20

Exercise 1: Seated Heel/Toe Raises: 2x10

Exercise 2: Ankle Alphabet: 2 times

Exercise 3: Towel Scrunches: 2x10

Exercise 1: Calf Stretch: 3x30 second holds

Exercise 2: Hamstring Stretch: 3x30 second holds

Exercise 3: Plantar Fascia Stretch: 3x30 second holds

Exercise 4: Isometric Inversion: 2x5, holding 10 seconds each

Exercise 5: Isometric Eversion: 2x5, holding 10 seconds each

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Exercise 1: Seated Heel/Toe Raises: 1x20

Exercise 2: Ankle Alphabet: 3 times

Exercise 3: Towel Slides Inversion: 2x10

Exercise 4: Towel Slides Eversion: 2x10

Exercise 5: Towel Scrunches: 2x10

Exercise 1: Plantar Fascia Massage: 3-5 minutes

Exercise 2: Calf Stretch: 3x30 second holds

Exercise 3: Sciatic Nerve Glides: 1x20

Exercise 1: Towel Slides Inversion: 2x10

Exercise 2: Towel Slides Eversion: 2x10

Exercise 3: Towel Scrunches: 2x12

Exercise 4: Isometric Inversion: 2x5, holding 10 seconds each

Exercise 5: Isometric Eversion: 2x5, holding 10 seconds each

Exercise 1: Clam Shells: 2x10

Exercise 2: Sidelying Hip Abduction: 2x10

Exercise 3: Standing Heel Raises: 2x10

Exercise 4: Single Leg Balance: 2x30 seconds

Benefits of Hip Strength and Balance [Bonus]

Exercise 1: Calf Stretch: 3x30 second holds

Exercise 2: Hamstring Stretch: 3x30 second holds

Exercise 3: Plantar Fascia Stretch: 3x30 second holds

Exercise 4: Sciatic Nerve Glide: 1x20

Exercise 1: Standing Heel Raises: 2x12

Exercise 2: Clam Shells: 2x10

Exercise 3: Sidelying Hip Abduction: 2x10

Exercise 4: Bridges: 2x10

Exercise 1: Single Leg Balance: 2x30 seconds

Exercise 2: Tandem Stance: 2x30 seconds

Exercise 3: Single Leg 3 Way Balance: 1x10

Exercise 4: Squats: 2x10

Tips and Tricks [Bonus]

Exercise 1: Plantar Fascia Massage: 3-5 minutes

Exercise 2: Calf Stretch: 3x45 second holds

Exercise 3: Hamstring Stretch: 3x45 second holds

Exercise 1: Clam Shells: 2x10

Exercise 2: Sidelying Hip Abduction: 2x10

Exercise 3: Bridges: 2x10

Exercise 4: Step Downs: 2x10

Exercise 5: Lateral Step Downs: 1x10

Exercise 1: Standing Heel Raises: 2x15

Exercise 2: Single Leg Balance: 2x45 seconds

Exercise 3: Tandem Stance: 2x30 seconds

Exercise 4: Single Leg 3 Way Balance: 1x12

Exercise 1: Plantar Fascia Stretch: 3x30 second holds

Exercise 2: Calf Stretch: 3x45 second holds

Exercise 3: Hamstring Stretch: 3x45 second holds

Exercise 4: Sciatic Nerve Glide: 2x20

Top 4 Exercises [Bonus]

Exercise 1: Step Downs: 2x10

Exercise 2: Lateral Step Downs: 1x10

Exercise 3: Squats: 2x10

Exercise 4: Forward Lunges: 2x10

Exercise 1: Single Leg Balance: 2x45 seconds

Exercise 2: Heel Walk: 2x30 seconds

Exercise 3: Toe Walk: 2x30 seconds

Exercise 4: Functional Star: 1x10

Exercise 1: Plantar Fascia Stretch (3x30 second holds) or Massage (3-5 minutes)

Exercise 2: Calf Stretch: 3x45 second holds

Exercise 3: Hamstring Stretch: 3x45 second holds

Exercise 4: Sciatic Nerve Glide: 2x20

Exercise 1: Single Leg Heel Raises: 2x10

Exercise 2: Lateral Step Downs: 1x12

Exercise 3: Forward Lunges: 2x10

Exercise 4: Lateral Lunges: 2x10

Exercise 1: Single Leg Balance: 2x45 seconds

Exercise 2: Tandem Stance: 2x45 seconds

Exercise 3: Heel Walk: 2x30 seconds

Exercise 4: Toe Walk: 2x30 seconds

Exercise 5: Functional Star: 1x10

Exercise 1: Single Leg Heel Raises: 2x10

Exercise 2: Squats: 2x15

Exercise 3: Forward Lunges: 2x10

Exercise 4: Lateral Lunges: 2x10

Wrapping Things Up

Easy Tips and Tricks for Better Results

Secret Exercise That Can Help!

Improve Hip Strength and Balance For Better Results

Onecompress Gear [Exclusive Coupon]

21 Day Foot Wellness Challenge Guide [PDF]