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Created March 2, 2026 07:30
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kyle_protocol_illustrated.html
<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Foot, Ankle, Knee & Hip Protocol 1.0</title>
<link href="https://fonts.googleapis.com/css2?family=DM+Serif+Display&family=DM+Sans:ital,wght@0,400;0,500;0,700;1,400&display=swap" rel="stylesheet">
<style>
:root {
--bg: #f5f0eb;
--card: #ffffff;
--primary: #1a3a2a;
--accent: #c45d3e;
--accent-light: #f8e8e2;
--text: #2c2c2c;
--text-mid: #5a5a5a;
--text-light: #8a8a8a;
--border: #e0d8cf;
--session1: #2d5a3d;
--session1-bg: #e8f0eb;
--session2: #3a4f7a;
--session2-bg: #e8ecf3;
--session3: #7a4a2d;
--session3-bg: #f3ece6;
--tag-bg: #f0ebe5;
--illus-body: #2c3e50;
--illus-accent: #c45d3e;
--illus-floor: #bdc3c7;
--illus-band: #e74c3c;
--illus-weight: #7f8c8d;
--illus-arrow: #c45d3e;
--illus-joint: #e8e0d8;
}
* { margin: 0; padding: 0; box-sizing: border-box; }
body {
font-family: 'DM Sans', sans-serif;
background: var(--bg);
color: var(--text);
line-height: 1.6;
-webkit-font-smoothing: antialiased;
}
.hero {
background: var(--primary);
color: white;
padding: 60px 40px 50px;
text-align: center;
position: relative;
overflow: hidden;
}
.hero::before {
content: '';
position: absolute;
top: 0; left: 0; right: 0; bottom: 0;
background: repeating-linear-gradient(45deg, transparent, transparent 20px, rgba(255,255,255,0.02) 20px, rgba(255,255,255,0.02) 40px);
}
.hero h1 {
font-family: 'DM Serif Display', serif;
font-size: 2.8rem;
font-weight: 400;
letter-spacing: -0.5px;
margin-bottom: 8px;
position: relative;
}
.hero .subtitle {
font-size: 1rem;
color: rgba(255,255,255,0.6);
font-weight: 400;
letter-spacing: 2px;
text-transform: uppercase;
position: relative;
}
.hero .credit {
margin-top: 16px;
font-size: 0.85rem;
color: rgba(255,255,255,0.45);
position: relative;
}
.hero .credit a {
color: rgba(255,255,255,0.65);
text-decoration: underline;
text-underline-offset: 2px;
}
.container {
max-width: 1200px;
margin: 0 auto;
padding: 40px 24px 80px;
}
.meta-bar {
display: flex;
gap: 24px;
flex-wrap: wrap;
justify-content: center;
margin-bottom: 40px;
}
.meta-item {
background: var(--card);
border: 1px solid var(--border);
border-radius: 10px;
padding: 16px 24px;
text-align: center;
flex: 1;
min-width: 160px;
}
.meta-item .label {
font-size: 0.7rem;
text-transform: uppercase;
letter-spacing: 1.5px;
color: var(--text-light);
margin-bottom: 4px;
}
.meta-item .value {
font-family: 'DM Serif Display', serif;
font-size: 1.2rem;
color: var(--primary);
}
.session { margin-bottom: 48px; }
.session-header {
display: flex;
align-items: center;
gap: 14px;
margin-bottom: 20px;
padding-bottom: 12px;
border-bottom: 2px solid var(--border);
}
.session-badge {
font-family: 'DM Serif Display', serif;
font-size: 1rem;
padding: 6px 16px;
border-radius: 6px;
color: white;
white-space: nowrap;
}
.session-1 .session-badge { background: var(--session1); }
.session-2 .session-badge { background: var(--session2); }
.session-3 .session-badge { background: var(--session3); }
.session-title {
font-family: 'DM Serif Display', serif;
font-size: 1.5rem;
color: var(--primary);
}
.block { margin-bottom: 20px; }
.round-label {
display: inline-block;
font-size: 0.78rem;
font-weight: 700;
padding: 3px 10px;
border-radius: 5px;
margin-bottom: 10px;
}
.session-1 .round-label { color: var(--session1); background: var(--session1-bg); }
.session-2 .round-label { color: var(--session2); background: var(--session2-bg); }
.session-3 .round-label { color: var(--session3); background: var(--session3-bg); }
.exercise-table {
width: 100%;
border-collapse: separate;
border-spacing: 0;
background: var(--card);
border-radius: 10px;
overflow: hidden;
border: 1px solid var(--border);
margin-bottom: 4px;
}
.exercise-table thead th {
font-size: 0.7rem;
text-transform: uppercase;
letter-spacing: 1.2px;
color: var(--text-light);
font-weight: 500;
padding: 12px 16px;
text-align: left;
border-bottom: 1px solid var(--border);
}
.session-1 .exercise-table thead th { background: var(--session1-bg); }
.session-2 .exercise-table thead th { background: var(--session2-bg); }
.session-3 .exercise-table thead th { background: var(--session3-bg); }
.exercise-table thead th:first-child { width: 130px; text-align: center; }
.exercise-table thead th:nth-child(2) { width: 180px; }
.exercise-table thead th:nth-child(3) { width: 110px; }
.exercise-table thead th:last-child { min-width: 280px; }
.exercise-table td {
padding: 14px 16px;
vertical-align: top;
border-bottom: 1px solid var(--border);
font-size: 0.92rem;
}
.exercise-table tr:last-child td { border-bottom: none; }
.exercise-table td:first-child {
text-align: center;
vertical-align: middle;
padding: 10px;
}
.illus-cell svg {
display: block;
margin: 0 auto;
}
.exercise-name {
font-weight: 700;
color: var(--primary);
line-height: 1.4;
}
.exercise-name a {
color: var(--accent);
text-decoration: none;
font-size: 0.75rem;
font-weight: 500;
display: inline-block;
margin-top: 4px;
border-bottom: 1px dashed var(--accent);
transition: opacity 0.2s;
}
.exercise-name a:hover { opacity: 0.7; }
.sets-reps {
color: var(--text-mid);
font-weight: 500;
font-size: 0.88rem;
line-height: 1.5;
}
.instruction {
color: var(--text-mid);
line-height: 1.65;
font-size: 0.88rem;
}
.tags {
display: flex;
gap: 5px;
flex-wrap: wrap;
margin-top: 6px;
}
.tag {
font-size: 0.68rem;
text-transform: uppercase;
letter-spacing: 0.8px;
padding: 2px 8px;
border-radius: 4px;
background: var(--tag-bg);
color: var(--text-light);
font-weight: 500;
}
.note {
background: var(--accent-light);
border-left: 3px solid var(--accent);
border-radius: 0 8px 8px 0;
padding: 14px 18px;
margin-top: 32px;
font-size: 0.88rem;
color: var(--text-mid);
line-height: 1.6;
}
.note strong { color: var(--accent); }
@media (max-width: 900px) {
.hero h1 { font-size: 2rem; }
.hero { padding: 40px 20px 36px; }
.container { padding: 24px 12px 60px; }
.exercise-table thead { display: none; }
.exercise-table, .exercise-table tbody, .exercise-table tr, .exercise-table td {
display: block; width: 100%;
}
.exercise-table tr {
padding: 14px 16px;
border-bottom: 1px solid var(--border);
}
.exercise-table tr:last-child { border-bottom: none; }
.exercise-table td { padding: 4px 0; border-bottom: none; }
.exercise-table td:first-child { margin-bottom: 8px; }
.exercise-table td:nth-child(3) {
font-size: 0.82rem;
color: var(--accent);
font-weight: 600;
margin-bottom: 6px;
}
.meta-item { min-width: 120px; }
}
</style>
</head>
<body>
<div class="hero">
<h1>Foot, Ankle, Knee & Hip Protocol</h1>
<div class="subtitle">Version 1.0 — Foundation</div>
<div class="credit">By <a href="https://100milekyle.substack.com/p/2026-foot-ankle-knee-and-hip-protocol" target="_blank">Kyle Long / 100MileKyle</a> · 4-week cycle · 3 sessions per week</div>
</div>
<div class="container">
<div class="meta-bar">
<div class="meta-item"><div class="label">Duration</div><div class="value">20–30 min</div></div>
<div class="meta-item"><div class="label">Equipment</div><div class="value">Mini band + DB/KB</div></div>
<div class="meta-item"><div class="label">Cycle</div><div class="value">4 weeks</div></div>
<div class="meta-item"><div class="label">Frequency</div><div class="value">3× / week</div></div>
</div>
<!-- ==================== SESSION 1 ==================== -->
<div class="session session-1">
<div class="session-header">
<span class="session-badge">S1</span>
<span class="session-title">Session 1</span>
</div>
<div class="block">
<span class="round-label">2 rounds</span>
<table class="exercise-table">
<thead><tr><th>Illustration</th><th>Exercise</th><th>Sets / Reps</th><th>Instructions</th></tr></thead>
<tbody>
<tr>
<td class="illus-cell">
<!-- 3-Way Calf Raise -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<!-- Floor -->
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Left leg - standing -->
<line x1="48" y1="65" x2="45" y2="95" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="45" y1="95" x2="45" y2="110" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="45" cy="95" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Right leg -->
<line x1="52" y1="65" x2="55" y2="95" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="55" y1="95" x2="55" y2="110" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="55" cy="95" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Feet on toes (raised) -->
<line x1="42" y1="110" x2="38" y2="119" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="58" y1="110" x2="62" y2="119" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Torso -->
<line x1="50" y1="35" x2="50" y2="65" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<!-- Hip -->
<circle cx="50" cy="65" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Head -->
<circle cx="50" cy="26" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<!-- Arms at sides -->
<line x1="50" y1="40" x2="35" y2="55" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="50" y1="40" x2="65" y2="55" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Shoulder circles -->
<circle cx="50" cy="40" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1"/>
<!-- Up arrow -->
<line x1="85" y1="100" x2="85" y2="75" stroke="#c45d3e" stroke-width="1.5" stroke-dasharray="3,2"/>
<polygon points="85,72 81,79 89,79" fill="#c45d3e"/>
<!-- Calf muscle hint -->
<path d="M43,96 Q40,103 44,110" stroke="#c45d3e" stroke-width="1" fill="none" stroke-dasharray="2,2"/>
<path d="M57,96 Q60,103 56,110" stroke="#c45d3e" stroke-width="1" fill="none" stroke-dasharray="2,2"/>
</svg>
</td>
<td class="exercise-name">3-Way Calf Raise<br><a href="https://youtu.be/-REeqQhn9No" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">2 × 10 reps<br>per direction</td>
<td class="instruction">Perform calf raises in three foot positions: toes forward, toes turned inward, and toes turned outward. Rise fully onto the ball of the foot, hold briefly at the top, lower with control.
<div class="tags"><span class="tag">ankle</span><span class="tag">calf</span><span class="tag">stability</span></div>
</td>
</tr>
<tr>
<td class="illus-cell">
<!-- Tib Raise -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<!-- Wall -->
<rect x="68" y="5" width="4" height="120" fill="#e0d8cf" rx="1"/>
<!-- Floor -->
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Body leaning against wall -->
<line x1="55" y1="35" x2="65" y2="65" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<!-- Head -->
<circle cx="52" cy="26" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<!-- Hip -->
<circle cx="65" cy="65" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Left leg -->
<line x1="62" y1="65" x2="52" y2="98" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="52" cy="98" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="52" y1="98" x2="48" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Right leg -->
<line x1="68" y1="65" x2="58" y2="98" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="58" cy="98" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="58" y1="98" x2="54" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Feet - heels down, toes up -->
<line x1="48" y1="120" x2="42" y2="119" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="42" y1="119" x2="36" y2="115" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="54" y1="120" x2="48" y2="119" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="48" y1="119" x2="42" y2="115" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Arms -->
<line x1="58" y1="42" x2="66" y2="55" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="58" y1="42" x2="48" y2="55" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Toes up arrow -->
<path d="M30,118 Q28,112 32,108" stroke="#c45d3e" stroke-width="1.5" fill="none"/>
<polygon points="33,106 29,111 35,111" fill="#c45d3e"/>
<!-- Shin highlight -->
<path d="M50,100 Q46,108 48,118" stroke="#c45d3e" stroke-width="1.2" fill="none" stroke-dasharray="2,2"/>
</svg>
</td>
<td class="exercise-name">Tib Raise<br><a href="https://youtu.be/pn7DLqo-IKs" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">2 × 15 reps</td>
<td class="instruction">Stand with your back against a wall, feet about a foot away. Lift your toes toward your shins, keeping heels on the ground. Squeeze at the top, lower slowly. Strengthens the tibialis anterior — key for shin splint prevention.
<div class="tags"><span class="tag">shin</span><span class="tag">tibialis</span></div>
</td>
</tr>
</tbody>
</table>
</div>
<div class="block">
<span class="round-label">3 rounds</span>
<table class="exercise-table">
<thead><tr><th>Illustration</th><th>Exercise</th><th>Sets / Reps</th><th>Instructions</th></tr></thead>
<tbody>
<tr>
<td class="illus-cell">
<!-- Lateral Band Walk -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Body in quarter squat -->
<line x1="50" y1="38" x2="50" y2="60" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="50" cy="29" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<!-- Hip -->
<circle cx="50" cy="60" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Left leg - slightly bent -->
<line x1="46" y1="60" x2="38" y2="88" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="38" cy="88" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="38" y1="88" x2="35" y2="112" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="35" y1="112" x2="28" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Right leg - stepping out -->
<line x1="54" y1="60" x2="65" y2="88" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="65" cy="88" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="65" y1="88" x2="70" y2="112" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="70" y1="112" x2="77" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Band between ankles -->
<path d="M36,108 Q52,114 68,108" stroke="#e74c3c" stroke-width="2" fill="none"/>
<path d="M36,110 Q52,116 68,110" stroke="#e74c3c" stroke-width="2" fill="none"/>
<!-- Arms at hips -->
<line x1="50" y1="44" x2="38" y2="56" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="50" y1="44" x2="62" y2="56" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Direction arrow -->
<line x1="78" y1="90" x2="95" y2="90" stroke="#c45d3e" stroke-width="1.5"/>
<polygon points="97,90 91,86 91,94" fill="#c45d3e"/>
</svg>
</td>
<td class="exercise-name">Lateral Band Walks<br><a href="https://youtu.be/wn9IpSl3WbQ" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 1 min</td>
<td class="instruction">Place mini band above ankles. Quarter-squat position, chest up. Take 4 controlled steps right, then 4 left. Maintain constant tension on the band — don't let knees cave inward.
<div class="tags"><span class="tag">glutes</span><span class="tag">hip</span><span class="tag">stability</span></div>
</td>
</tr>
<tr>
<td class="illus-cell">
<!-- Single Leg RDL to Knee Drive — T-position -->
<svg width="120" height="140" viewBox="0 0 120 140" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="5" y1="130" x2="115" y2="130" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- STANDING LEG — slight soft knee -->
<line x1="38" y1="68" x2="36" y2="96" stroke="#2c3e50" stroke-width="3" stroke-linecap="round"/>
<circle cx="36" cy="96" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="36" y1="96" x2="36" y2="122" stroke="#2c3e50" stroke-width="3" stroke-linecap="round"/>
<!-- Foot flat -->
<line x1="36" y1="122" x2="28" y2="130" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="28" y1="130" x2="24" y2="130" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- HIP joint -->
<circle cx="38" cy="68" r="4" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.8"/>
<!-- TORSO — hinged forward ~45° -->
<line x1="38" y1="68" x2="62" y2="42" stroke="#2c3e50" stroke-width="3" stroke-linecap="round"/>
<!-- Shoulder -->
<circle cx="62" cy="42" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.2"/>
<!-- HEAD -->
<circle cx="70" cy="34" r="9" fill="none" stroke="#2c3e50" stroke-width="2"/>
<!-- BACK LEG — extended straight behind, parallel to torso -->
<line x1="38" y1="68" x2="68" y2="58" stroke="#2c3e50" stroke-width="3" stroke-linecap="round"/>
<!-- Back knee -->
<circle cx="68" cy="58" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.2"/>
<!-- Back lower leg + foot -->
<line x1="68" y1="58" x2="95" y2="48" stroke="#2c3e50" stroke-width="3" stroke-linecap="round"/>
<line x1="95" y1="48" x2="100" y2="46" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- T-shape reference line -->
<line x1="100" y1="46" x2="70" y2="34" stroke="#c45d3e" stroke-width="0.6" stroke-dasharray="4,3" opacity="0.5"/>
<!-- ARMS — hanging toward ground -->
<line x1="62" y1="42" x2="52" y2="72" stroke="#2c3e50" stroke-width="2.2" stroke-linecap="round"/>
<line x1="62" y1="42" x2="56" y2="70" stroke="#2c3e50" stroke-width="2.2" stroke-linecap="round"/>
<!-- Hands/fingertips near ground -->
<circle cx="52" cy="73" r="1.5" fill="#2c3e50"/>
<circle cx="56" cy="71" r="1.5" fill="#2c3e50"/>
<!-- Hamstring activation line -->
<path d="M37,72 Q32,82 36,94" stroke="#c45d3e" stroke-width="1.5" fill="none" stroke-dasharray="3,2"/>
<!-- Balance plumbline -->
<line x1="36" y1="130" x2="36" y2="62" stroke="#c45d3e" stroke-width="0.7" stroke-dasharray="2,3" opacity="0.4"/>
<!-- Hinge arrow at hip -->
<path d="M30,62 Q26,68 30,74" stroke="#c45d3e" stroke-width="1.3" fill="none"/>
<polygon points="30,75 27,71 33,71" fill="#c45d3e"/>
</svg>
</td>
<td class="exercise-name">Single Leg RDL to Knee Drive<br><a href="https://youtu.be/vI2S68dY2q8" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 8 per leg</td>
<td class="instruction">Stand on one leg. Hinge forward at the hips extending the other leg behind you. Drive back to standing and pull the back knee up to hip height in one fluid motion. Focus on balance and hip control.
<div class="tags"><span class="tag">hamstring</span><span class="tag">balance</span><span class="tag">hip</span></div>
</td>
</tr>
</tbody>
</table>
</div>
<div class="block">
<span class="round-label">3 rounds</span>
<table class="exercise-table">
<thead><tr><th>Illustration</th><th>Exercise</th><th>Sets / Reps</th><th>Instructions</th></tr></thead>
<tbody>
<tr>
<td class="illus-cell">
<!-- Iso Heel Floating Split Squat — clear split stance -->
<svg width="120" height="140" viewBox="0 0 120 140" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="5" y1="130" x2="115" y2="130" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- TORSO — upright -->
<line x1="52" y1="28" x2="52" y2="62" stroke="#2c3e50" stroke-width="3" stroke-linecap="round"/>
<!-- HEAD -->
<circle cx="52" cy="18" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<!-- Shoulder -->
<circle cx="52" cy="35" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1"/>
<!-- HIP -->
<circle cx="52" cy="62" r="4" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.8"/>
<!-- FRONT LEG — bent to ~90° -->
<!-- Thigh going forward-down -->
<line x1="48" y1="62" x2="32" y2="92" stroke="#2c3e50" stroke-width="3" stroke-linecap="round"/>
<!-- Front knee joint -->
<circle cx="32" cy="92" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Shin going down to foot -->
<line x1="32" y1="92" x2="30" y2="122" stroke="#2c3e50" stroke-width="3" stroke-linecap="round"/>
<!-- Front foot flat on ground -->
<line x1="30" y1="122" x2="22" y2="130" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="22" y1="130" x2="18" y2="130" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- 90° angle indicator at front knee -->
<path d="M32,86 L38,86 L38,92" stroke="#c45d3e" stroke-width="1.2" fill="none"/>
<text x="40" y="90" font-family="DM Sans" font-size="7" fill="#c45d3e">90°</text>
<!-- BACK LEG — behind, heel floating -->
<!-- Thigh going backward-down -->
<line x1="56" y1="62" x2="75" y2="88" stroke="#2c3e50" stroke-width="3" stroke-linecap="round"/>
<!-- Back knee joint -->
<circle cx="75" cy="88" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Back shin -->
<line x1="75" y1="88" x2="82" y2="114" stroke="#2c3e50" stroke-width="3" stroke-linecap="round"/>
<!-- Back foot — on ball of foot, heel UP -->
<line x1="82" y1="114" x2="86" y2="126" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="86" y1="126" x2="88" y2="130" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Heel floating indicator -->
<path d="M80,116 Q78,120 82,124" stroke="#c45d3e" stroke-width="1" fill="none" stroke-dasharray="2,2"/>
<text x="88" y="118" font-family="DM Sans" font-size="6.5" fill="#c45d3e" font-style="italic">heel up</text>
<!-- ARMS — relaxed at sides -->
<line x1="52" y1="38" x2="40" y2="52" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="52" y1="38" x2="64" y2="52" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- HOLD indicator -->
<rect x="2" y="72" width="26" height="16" rx="3" fill="#c45d3e" opacity="0.12"/>
<text x="6" y="82" font-family="DM Sans" font-size="8" fill="#c45d3e" font-weight="bold">HOLD</text>
<text x="9" y="92" font-family="DM Sans" font-size="8" fill="#c45d3e">30s</text>
<!-- Quad activation on front leg -->
<path d="M40,68 Q36,78 33,90" stroke="#c45d3e" stroke-width="1.3" fill="none" stroke-dasharray="3,2"/>
</svg>
</td>
<td class="exercise-name">Iso Heel Floating Split Squat<br><a href="https://youtu.be/dxE41q3wPi8" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 30 sec<br>per leg</td>
<td class="instruction">Split squat stance, back heel lifted. Lower into the bottom position (front knee ~90°) and hold. Torso upright, weight over front foot. Builds isometric quad strength and ankle stability.
<div class="tags"><span class="tag">quad</span><span class="tag">ankle</span><span class="tag">isometric</span></div>
</td>
</tr>
<tr>
<td class="illus-cell">
<!-- Single Leg Slider Curl -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Lying on back - torso -->
<line x1="15" y1="98" x2="48" y2="98" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<!-- Head -->
<circle cx="10" cy="95" r="8" fill="none" stroke="#2c3e50" stroke-width="2"/>
<!-- Hips bridged up -->
<circle cx="48" cy="98" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Bent leg (on slider) -->
<line x1="48" y1="98" x2="65" y2="85" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="65" cy="85" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="65" y1="85" x2="78" y2="98" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Slider -->
<ellipse cx="82" cy="120" rx="6" ry="2" fill="#7f8c8d" opacity="0.5"/>
<line x1="78" y1="98" x2="82" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Other leg up -->
<line x1="48" y1="98" x2="58" y2="82" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="58" cy="82" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="58" y1="82" x2="52" y2="72" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Bridge arrow -->
<line x1="48" y1="106" x2="48" y2="95" stroke="#c45d3e" stroke-width="1.5" stroke-dasharray="3,2"/>
<polygon points="48,92 44,98 52,98" fill="#c45d3e"/>
<!-- Slide arrow -->
<line x1="80" y1="107" x2="95" y2="107" stroke="#c45d3e" stroke-width="1.2"/>
<polygon points="97,107 92,104 92,110" fill="#c45d3e"/>
</svg>
</td>
<td class="exercise-name">Single Leg Slider Curl<br><a href="https://youtu.be/dE5d39sErBU" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 12 per leg</td>
<td class="instruction">Lie on your back, one foot on a slider (or towel on hard floor). Bridge hips up, slide the foot outward maintaining the bridge, curl it back in. Targets hamstrings eccentrically.
<div class="tags"><span class="tag">hamstring</span><span class="tag">eccentric</span><span class="tag">glutes</span></div>
</td>
</tr>
</tbody>
</table>
</div>
<div class="block">
<span class="round-label">3 rounds</span>
<table class="exercise-table">
<thead><tr><th>Illustration</th><th>Exercise</th><th>Sets / Reps</th><th>Instructions</th></tr></thead>
<tbody>
<tr>
<td class="illus-cell">
<!-- Single Leg Grid Jump -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Grid cross on floor -->
<line x1="55" y1="105" x2="55" y2="125" stroke="#c45d3e" stroke-width="1" stroke-dasharray="3,2"/>
<line x1="40" y1="115" x2="70" y2="115" stroke="#c45d3e" stroke-width="1" stroke-dasharray="3,2"/>
<!-- Body in air -->
<line x1="55" y1="28" x2="55" y2="52" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="55" cy="19" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<circle cx="55" cy="52" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Standing leg (slightly bent) -->
<line x1="55" y1="52" x2="55" y2="78" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="55" cy="78" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="55" y1="78" x2="55" y2="100" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="55" y1="100" x2="55" y2="105" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Other leg tucked -->
<line x1="55" y1="52" x2="45" y2="72" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="45" cy="72" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="45" y1="72" x2="48" y2="84" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Arms out -->
<line x1="55" y1="35" x2="40" y2="42" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="55" y1="35" x2="70" y2="42" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Direction arrows from center -->
<polygon points="55,102 52,107 58,107" fill="#c45d3e" opacity="0.6"/>
<polygon points="55,128 52,123 58,123" fill="#c45d3e" opacity="0.6"/>
<polygon points="37,115 42,112 42,118" fill="#c45d3e" opacity="0.6"/>
<polygon points="73,115 68,112 68,118" fill="#c45d3e" opacity="0.6"/>
</svg>
</td>
<td class="exercise-name">Single Leg Grid Jump<br><a href="https://youtu.be/qVyA8hMF9Mw" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 30 sec<br>per leg</td>
<td class="instruction">Stand on one leg. Jump in a cross pattern: forward, back, left, right. Land softly with a slight knee bend. Builds reactive ankle and knee stability plus single-leg power.
<div class="tags"><span class="tag">plyometric</span><span class="tag">ankle</span><span class="tag">balance</span></div>
</td>
</tr>
<tr>
<td class="illus-cell">
<!-- Deep Squat Hold -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Deep squat position -->
<circle cx="55" cy="42" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<!-- Torso slightly forward -->
<line x1="55" y1="52" x2="53" y2="78" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="53" cy="78" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Left leg - deep squat -->
<line x1="50" y1="78" x2="35" y2="90" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="35" cy="90" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="35" y1="90" x2="35" y2="112" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="35" y1="112" x2="28" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Right leg -->
<line x1="56" y1="78" x2="70" y2="90" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="70" cy="90" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="70" y1="90" x2="70" y2="112" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="70" y1="112" x2="77" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Arms - elbows pushing knees -->
<line x1="55" y1="58" x2="40" y2="76" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="40" y1="76" x2="38" y2="86" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="55" y1="58" x2="66" y2="76" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="66" y1="76" x2="67" y2="86" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Hold text -->
<text x="82" y="78" font-family="DM Sans" font-size="9" fill="#c45d3e" font-weight="bold">HOLD</text>
<text x="84" y="90" font-family="DM Sans" font-size="8" fill="#c45d3e">45s</text>
</svg>
</td>
<td class="exercise-name">Deep Squat Hold<br><a href="https://youtu.be/CFVurupkiUQ" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 45 sec</td>
<td class="instruction">Sink into the deepest squat you can with heels down, feet slightly wider than hip-width. Chest up, elbows push against inner knees. Breathe deeply. Opens hips, ankles, and restores squat mobility.
<div class="tags"><span class="tag">mobility</span><span class="tag">hip</span><span class="tag">ankle</span></div>
</td>
</tr>
</tbody>
</table>
</div>
</div>
<!-- ==================== SESSION 2 ==================== -->
<div class="session session-2">
<div class="session-header">
<span class="session-badge">S2</span>
<span class="session-title">Session 2</span>
</div>
<div class="block">
<span class="round-label">2 rounds</span>
<table class="exercise-table">
<thead><tr><th>Illustration</th><th>Exercise</th><th>Sets / Reps</th><th>Instructions</th></tr></thead>
<tbody>
<tr>
<td class="illus-cell">
<!-- Toe Walk -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Walking figure on toes -->
<circle cx="45" cy="22" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<line x1="45" y1="32" x2="45" y2="58" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="45" cy="58" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Front leg - on toes, stepping -->
<line x1="45" y1="58" x2="55" y2="85" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="55" cy="85" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="55" y1="85" x2="58" y2="110" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="58" y1="110" x2="62" y2="120" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Back leg - on toes -->
<line x1="45" y1="58" x2="35" y2="85" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="35" cy="85" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="35" y1="85" x2="32" y2="110" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="32" y1="110" x2="28" y2="120" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Height indicator - on toes -->
<line x1="70" y1="120" x2="70" y2="110" stroke="#c45d3e" stroke-width="1" stroke-dasharray="2,2"/>
<line x1="67" y1="120" x2="73" y2="120" stroke="#c45d3e" stroke-width="1"/>
<line x1="67" y1="110" x2="73" y2="110" stroke="#c45d3e" stroke-width="1"/>
<!-- Arms swinging -->
<line x1="45" y1="38" x2="55" y2="50" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="45" y1="38" x2="35" y2="50" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Forward arrow -->
<line x1="72" y1="60" x2="90" y2="60" stroke="#c45d3e" stroke-width="1.5"/>
<polygon points="92,60 87,56 87,64" fill="#c45d3e"/>
<!-- Reverse arrow -->
<line x1="90" y1="70" x2="72" y2="70" stroke="#c45d3e" stroke-width="1.5"/>
<polygon points="70,70 75,66 75,74" fill="#c45d3e"/>
</svg>
</td>
<td class="exercise-name">Toe Walk Forward & Reverse<br><a href="https://youtube.com/shorts/kx_AKM44RDM" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">2 × 1 min</td>
<td class="instruction">Rise up onto the balls of your feet and walk forward ~8 steps, then backward 8 steps. Stay as tall as possible. Targets calf endurance and foot intrinsic strength.
<div class="tags"><span class="tag">foot</span><span class="tag">calf</span><span class="tag">balance</span></div>
</td>
</tr>
<tr>
<td class="illus-cell">
<!-- Heel Walk -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<circle cx="45" cy="22" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<line x1="45" y1="32" x2="45" y2="58" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="45" cy="58" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Front leg on heels -->
<line x1="45" y1="58" x2="55" y2="88" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="55" cy="88" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="55" y1="88" x2="58" y2="115" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Foot - heel on ground, toes up -->
<line x1="58" y1="115" x2="60" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="60" y1="120" x2="65" y2="114" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Back leg on heels -->
<line x1="45" y1="58" x2="35" y2="88" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="35" cy="88" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="35" y1="88" x2="32" y2="115" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="32" y1="115" x2="30" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="30" y1="120" x2="25" y2="114" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Arms -->
<line x1="45" y1="38" x2="55" y2="50" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="45" y1="38" x2="35" y2="50" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Toes up indicator -->
<path d="M68,114 Q72,108 70,104" stroke="#c45d3e" stroke-width="1.2" fill="none"/>
<polygon points="70,102 67,107 73,106" fill="#c45d3e"/>
<!-- Shin highlight -->
<path d="M56,92 Q52,100 57,112" stroke="#c45d3e" stroke-width="1" fill="none" stroke-dasharray="2,2"/>
</svg>
</td>
<td class="exercise-name">Heel Walk Forward & Reverse<br><a href="https://youtu.be/mr50MQnynNA" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">2 × 1 min</td>
<td class="instruction">Lift toes off the ground and walk on heels only — 8 steps forward, 8 back. Upright torso. Strengthens tibialis anterior and improves dorsiflexion control.
<div class="tags"><span class="tag">shin</span><span class="tag">tibialis</span><span class="tag">ankle</span></div>
</td>
</tr>
</tbody>
</table>
</div>
<div class="block">
<span class="round-label">3 rounds</span>
<table class="exercise-table">
<thead><tr><th>Illustration</th><th>Exercise</th><th>Sets / Reps</th><th>Instructions</th></tr></thead>
<tbody>
<tr>
<td class="illus-cell">
<!-- Banded Clamshell -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<!-- Lying on side -->
<!-- Torso -->
<line x1="15" y1="75" x2="55" y2="75" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<!-- Head -->
<circle cx="10" cy="68" r="8" fill="none" stroke="#2c3e50" stroke-width="2"/>
<!-- Hip -->
<circle cx="55" cy="75" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Bottom leg bent -->
<line x1="55" y1="75" x2="75" y2="90" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="75" cy="90" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="75" y1="90" x2="90" y2="95" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Top leg - opened up (clamshell) -->
<line x1="55" y1="75" x2="75" y2="60" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="75" cy="60" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="75" y1="60" x2="90" y2="72" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Band -->
<path d="M68,85 Q72,78 68,65" stroke="#e74c3c" stroke-width="2.5" fill="none"/>
<!-- Rotation arrow -->
<path d="M80,65 Q88,55 82,48" stroke="#c45d3e" stroke-width="1.5" fill="none"/>
<polygon points="81,46 78,52 85,51" fill="#c45d3e"/>
<!-- Feet together indicator -->
<line x1="88" y1="72" x2="92" y2="95" stroke="#c45d3e" stroke-width="0.8" stroke-dasharray="2,2"/>
<!-- Floor -->
<line x1="10" y1="100" x2="100" y2="100" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Glute highlight -->
<path d="M55,72 Q60,65 57,58" stroke="#c45d3e" stroke-width="1.2" fill="none" stroke-dasharray="2,2"/>
</svg>
</td>
<td class="exercise-name">Banded Clamshells<br><a href="https://youtu.be/InAOx0qA9EE" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 12 per side</td>
<td class="instruction">Lie on your side, knees bent 45°, band above knees. Keeping feet together, rotate top knee upward. Hold at top, lower with control. Don't let hips roll backward. Fires the gluteus medius.
<div class="tags"><span class="tag">glute med</span><span class="tag">hip</span><span class="tag">stability</span></div>
</td>
</tr>
<tr>
<td class="illus-cell">
<!-- B-Stance Dumbbell RDL — clear kickstand -->
<svg width="120" height="140" viewBox="0 0 120 140" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="5" y1="130" x2="115" y2="130" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- FRONT/WORKING LEG — slight soft knee, planted -->
<line x1="42" y1="66" x2="38" y2="96" stroke="#2c3e50" stroke-width="3" stroke-linecap="round"/>
<circle cx="38" cy="96" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="38" y1="96" x2="36" y2="122" stroke="#2c3e50" stroke-width="3" stroke-linecap="round"/>
<!-- Front foot flat -->
<line x1="36" y1="122" x2="28" y2="130" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="28" y1="130" x2="23" y2="130" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- BACK/KICKSTAND LEG — lighter weight, behind, on toes -->
<line x1="48" y1="66" x2="56" y2="96" stroke="#2c3e50" stroke-width="2.2" stroke-linecap="round" opacity="0.55"/>
<circle cx="56" cy="96" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1" opacity="0.55"/>
<line x1="56" y1="96" x2="58" y2="118" stroke="#2c3e50" stroke-width="2.2" stroke-linecap="round" opacity="0.55"/>
<!-- Kickstand foot — on ball -->
<line x1="58" y1="118" x2="60" y2="126" stroke="#2c3e50" stroke-width="2" stroke-linecap="round" opacity="0.55"/>
<line x1="60" y1="126" x2="62" y2="130" stroke="#2c3e50" stroke-width="2" stroke-linecap="round" opacity="0.55"/>
<!-- HIP joint -->
<circle cx="45" cy="66" r="4" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.8"/>
<!-- TORSO — hinged forward at ~55° -->
<line x1="45" y1="66" x2="72" y2="38" stroke="#2c3e50" stroke-width="3" stroke-linecap="round"/>
<!-- Shoulder -->
<circle cx="72" cy="38" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1"/>
<!-- HEAD -->
<circle cx="80" cy="30" r="9" fill="none" stroke="#2c3e50" stroke-width="2"/>
<!-- Flat back reference line -->
<line x1="45" y1="66" x2="80" y2="30" stroke="#c45d3e" stroke-width="0.5" stroke-dasharray="4,4" opacity="0.3"/>
<!-- ARMS — hanging straight down with dumbbell -->
<line x1="65" y1="42" x2="55" y2="74" stroke="#2c3e50" stroke-width="2.2" stroke-linecap="round"/>
<line x1="65" y1="42" x2="58" y2="72" stroke="#2c3e50" stroke-width="2.2" stroke-linecap="round"/>
<!-- DUMBBELL — horizontal bar -->
<rect x="50" y="73" width="14" height="5" rx="2.5" fill="#7f8c8d" stroke="#5a5a5a" stroke-width="0.8"/>
<!-- Weight distribution labels -->
<text x="18" y="115" font-family="DM Sans" font-size="8" fill="#c45d3e" font-weight="bold">80%</text>
<line x1="30" y1="117" x2="34" y2="122" stroke="#c45d3e" stroke-width="0.8"/>
<text x="60" y="115" font-family="DM Sans" font-size="7" fill="#8a8a8a" opacity="0.7">20%</text>
<!-- Hinge arrow at hip -->
<path d="M36,58 Q32,66 36,74" stroke="#c45d3e" stroke-width="1.3" fill="none"/>
<polygon points="36,76 33,71 39,71" fill="#c45d3e"/>
<!-- Hamstring activation -->
<path d="M39,70 Q34,82 37,94" stroke="#c45d3e" stroke-width="1.3" fill="none" stroke-dasharray="3,2"/>
</svg>
</td>
<td class="exercise-name">B-Stance Dumbbell RDL<br><a href="https://youtu.be/NqL21LLv5ak" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 10 per leg</td>
<td class="instruction">Kickstand position — ~80% weight on front leg. Hold dumbbell, hinge forward with flat back. Easier to balance than full single-leg RDL while still loading one side more.
<div class="tags"><span class="tag">hamstring</span><span class="tag">glutes</span><span class="tag">hinge</span></div>
</td>
</tr>
</tbody>
</table>
</div>
<div class="block">
<span class="round-label">3 rounds</span>
<table class="exercise-table">
<thead><tr><th>Illustration</th><th>Exercise</th><th>Sets / Reps</th><th>Instructions</th></tr></thead>
<tbody>
<tr>
<td class="illus-cell">
<!-- Eccentric Rear Elevated Split Squat -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Bench -->
<rect x="70" y="88" width="30" height="8" rx="2" fill="#e0d8cf" stroke="#bdc3c7" stroke-width="1"/>
<line x1="74" y1="96" x2="74" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<line x1="96" y1="96" x2="96" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Torso upright -->
<line x1="40" y1="25" x2="40" y2="55" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="40" cy="16" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<circle cx="40" cy="55" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Front leg deep -->
<line x1="38" y1="55" x2="30" y2="88" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="30" cy="88" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="30" y1="88" x2="28" y2="112" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="28" y1="112" x2="22" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Back leg on bench -->
<line x1="42" y1="55" x2="58" y2="72" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="58" cy="72" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="58" y1="72" x2="75" y2="88" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Arms at sides -->
<line x1="40" y1="32" x2="30" y2="48" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="40" y1="32" x2="50" y2="48" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Tempo indicator -->
<text x="3" y="70" font-family="DM Sans" font-size="7" fill="#c45d3e" font-weight="bold">3s ↓</text>
<text x="3" y="82" font-family="DM Sans" font-size="7" fill="#c45d3e">1s ⏸</text>
<!-- Down arrow -->
<line x1="15" y1="55" x2="15" y2="85" stroke="#c45d3e" stroke-width="1.2" stroke-dasharray="3,2"/>
<polygon points="15,88 12,83 18,83" fill="#c45d3e"/>
</svg>
</td>
<td class="exercise-name">Eccentric Rear Elevated Split Squat<br><a href="https://youtu.be/x7yTVchR8es" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 10 per leg<br><em>3s down, 1s pause</em></td>
<td class="instruction">Rear foot on bench. Lower over 3 seconds until front thigh is parallel. Pause 1 second at bottom, then drive up. The slow eccentric builds robust quad and glute strength.
<div class="tags"><span class="tag">quad</span><span class="tag">eccentric</span><span class="tag">knee</span></div>
</td>
</tr>
<tr>
<td class="illus-cell">
<!-- Jane Fonda Complex -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<!-- Floor -->
<line x1="10" y1="100" x2="100" y2="100" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Lying on side -->
<line x1="20" y1="75" x2="55" y2="75" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="14" cy="70" r="8" fill="none" stroke="#2c3e50" stroke-width="2"/>
<circle cx="55" cy="75" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Bottom leg straight -->
<line x1="55" y1="78" x2="90" y2="85" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="72" cy="82" r="2" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1"/>
<!-- Top leg - abducted (lifted) -->
<line x1="55" y1="72" x2="80" y2="52" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="68" cy="62" r="2" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1"/>
<line x1="80" y1="52" x2="95" y2="48" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Supporting arm -->
<line x1="30" y1="70" x2="28" y2="58" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Multi-movement arrows -->
<path d="M82,50 Q92,42 88,35" stroke="#c45d3e" stroke-width="1.2" fill="none"/>
<polygon points="87,33 84,39 91,38" fill="#c45d3e"/>
<path d="M82,50 Q88,55 92,50" stroke="#c45d3e" stroke-width="1.2" fill="none"/>
<!-- Complex label -->
<text x="60" y="28" font-family="DM Sans" font-size="7" fill="#c45d3e" font-weight="bold">COMPLEX</text>
<text x="64" y="38" font-family="DM Sans" font-size="6.5" fill="#c45d3e">lift · swing</text>
<text x="64" y="47" font-family="DM Sans" font-size="6.5" fill="#c45d3e">circle · hydrant</text>
</svg>
</td>
<td class="exercise-name">Jane Fonda Complex<br><a href="https://youtu.be/U-HCRrhiZcM" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 8 per movement<br>per leg</td>
<td class="instruction">Side-lying hip series: leg lifts (abduction), forward/back swings, circles, and fire hydrants. 8 reps of each per side. Comprehensive glute and hip rotator burnout.
<div class="tags"><span class="tag">glutes</span><span class="tag">hip mobility</span><span class="tag">rotators</span></div>
</td>
</tr>
</tbody>
</table>
</div>
<div class="block">
<span class="round-label">3 rounds</span>
<table class="exercise-table">
<thead><tr><th>Illustration</th><th>Exercise</th><th>Sets / Reps</th><th>Instructions</th></tr></thead>
<tbody>
<tr>
<td class="illus-cell">
<!-- Depth Drop -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Box -->
<rect x="10" y="80" width="28" height="40" rx="2" fill="#e0d8cf" stroke="#bdc3c7" stroke-width="1"/>
<!-- Figure landing (quarter squat) -->
<circle cx="62" cy="48" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<line x1="62" y1="58" x2="62" y2="78" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="62" cy="78" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Legs - quarter squat landing -->
<line x1="58" y1="78" x2="52" y2="100" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="52" cy="100" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="52" y1="100" x2="48" y2="115" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="48" y1="115" x2="42" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="66" y1="78" x2="72" y2="100" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="72" cy="100" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="72" y1="100" x2="76" y2="115" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="76" y1="115" x2="82" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Arms out for balance -->
<line x1="62" y1="64" x2="48" y2="68" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="62" y1="64" x2="76" y2="68" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Step-off path -->
<path d="M38,75 Q45,65 55,78" stroke="#c45d3e" stroke-width="1.2" fill="none" stroke-dasharray="3,2"/>
<!-- Landing impact lines -->
<line x1="40" y1="122" x2="36" y2="126" stroke="#c45d3e" stroke-width="1" opacity="0.5"/>
<line x1="50" y1="122" x2="50" y2="127" stroke="#c45d3e" stroke-width="1" opacity="0.5"/>
<line x1="84" y1="122" x2="88" y2="126" stroke="#c45d3e" stroke-width="1" opacity="0.5"/>
<line x1="74" y1="122" x2="74" y2="127" stroke="#c45d3e" stroke-width="1" opacity="0.5"/>
<!-- HOLD -->
<text x="85" y="95" font-family="DM Sans" font-size="8" fill="#c45d3e" font-weight="bold">HOLD</text>
<text x="90" y="105" font-family="DM Sans" font-size="7" fill="#c45d3e">2s</text>
</svg>
</td>
<td class="exercise-name">Depth Drops with Hold<br><a href="https://www.youtube.com/watch?v=TDA7GLu8OJ4" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 10</td>
<td class="instruction">Stand on a box (~45 cm). Step off (don't jump), land on both feet, absorb impact into a quarter squat. Hold 2 seconds. Focus on landing softly — knees tracking over toes.
<div class="tags"><span class="tag">plyometric</span><span class="tag">absorption</span><span class="tag">knee</span></div>
</td>
</tr>
<tr>
<td class="illus-cell">
<!-- Pistol Box Squat -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Box/bench behind -->
<rect x="50" y="82" width="30" height="12" rx="2" fill="#e0d8cf" stroke="#bdc3c7" stroke-width="1"/>
<line x1="54" y1="94" x2="54" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<line x1="76" y1="94" x2="76" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Torso - sitting back -->
<line x1="55" y1="52" x2="58" y2="75" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="55" cy="43" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<circle cx="58" cy="75" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Standing leg - bent to 90 -->
<line x1="55" y1="75" x2="40" y2="90" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="40" cy="90" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="40" y1="90" x2="38" y2="112" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="38" y1="112" x2="32" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Extended leg (forward) -->
<line x1="55" y1="75" x2="28" y2="82" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="42" cy="78" r="2" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1"/>
<line x1="28" y1="82" x2="15" y2="80" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Foot pointed -->
<line x1="15" y1="80" x2="10" y2="79" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Arms forward for balance -->
<line x1="55" y1="58" x2="38" y2="55" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="55" y1="58" x2="40" y2="52" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- 90° angle -->
<path d="M40,84 L46,84 L46,90" stroke="#c45d3e" stroke-width="1" fill="none"/>
</svg>
</td>
<td class="exercise-name">Pistol Box Squats<br><a href="https://youtu.be/vo4wzSG3QT0" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 8 per leg</td>
<td class="instruction">Stand on one leg in front of a bench. Sit back and down until you touch the surface (knee ~90°), then drive back up single-legged. Other leg extended forward. Box limits ROM and makes it accessible.
<div class="tags"><span class="tag">quad</span><span class="tag">single-leg</span><span class="tag">strength</span></div>
</td>
</tr>
</tbody>
</table>
</div>
</div>
<!-- ==================== SESSION 3 ==================== -->
<div class="session session-3">
<div class="session-header">
<span class="session-badge">S3</span>
<span class="session-title">Session 3</span>
</div>
<div class="block">
<span class="round-label">2 rounds</span>
<table class="exercise-table">
<thead><tr><th>Illustration</th><th>Exercise</th><th>Sets / Reps</th><th>Instructions</th></tr></thead>
<tbody>
<tr>
<td class="illus-cell">
<!-- Lateral Toe Walk -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Body on toes, facing viewer -->
<circle cx="55" cy="22" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<line x1="55" y1="32" x2="55" y2="60" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="55" cy="60" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Legs spread - stepping laterally on toes -->
<line x1="52" y1="60" x2="38" y2="90" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="38" cy="90" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="38" y1="90" x2="35" y2="110" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="35" y1="110" x2="32" y2="119" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="58" y1="60" x2="72" y2="90" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="72" cy="90" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="72" y1="90" x2="75" y2="110" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="75" y1="110" x2="78" y2="119" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Arms out for balance -->
<line x1="55" y1="38" x2="35" y2="45" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="55" y1="38" x2="75" y2="45" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Lateral arrows -->
<line x1="20" y1="80" x2="12" y2="80" stroke="#c45d3e" stroke-width="1.5"/>
<polygon points="10,80 15,76 15,84" fill="#c45d3e"/>
<line x1="90" y1="80" x2="98" y2="80" stroke="#c45d3e" stroke-width="1.5"/>
<polygon points="100,80 95,76 95,84" fill="#c45d3e"/>
</svg>
</td>
<td class="exercise-name">Lateral Toe Walk<br><a href="https://youtu.be/0EB4-K8VWio" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">2 × 1 min</td>
<td class="instruction">Rise onto the balls of your feet and walk sideways — 4-6 steps each direction. Stay tall, maintain calf tension throughout. Challenges lateral ankle stability in a different plane.
<div class="tags"><span class="tag">ankle</span><span class="tag">foot</span><span class="tag">lateral</span></div>
</td>
</tr>
<tr>
<td class="illus-cell">
<!-- Deficit Tib Raise -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Step/plate -->
<rect x="35" y="105" width="40" height="8" rx="2" fill="#e0d8cf" stroke="#bdc3c7" stroke-width="1"/>
<!-- Wall behind -->
<rect x="78" y="10" width="4" height="110" fill="#e0d8cf" rx="1"/>
<!-- Body leaning on wall -->
<line x1="60" y1="35" x2="72" y2="60" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="57" cy="27" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<circle cx="72" cy="60" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Legs on step -->
<line x1="69" y1="60" x2="58" y2="88" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="58" cy="88" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="58" y1="88" x2="55" y2="105" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="75" y1="60" x2="64" y2="88" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="64" cy="88" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="64" y1="88" x2="61" y2="105" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Toes hanging off, pulled up -->
<line x1="55" y1="105" x2="48" y2="100" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="61" y1="105" x2="54" y2="100" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Arms -->
<line x1="65" y1="42" x2="76" y2="52" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="65" y1="42" x2="55" y2="52" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Range of motion arrow -->
<path d="M42,108 Q36,104 40,96" stroke="#c45d3e" stroke-width="1.2" fill="none"/>
<polygon points="41,94 37,99 43,99" fill="#c45d3e"/>
<!-- Deficit indicator -->
<line x1="43" y1="105" x2="43" y2="120" stroke="#c45d3e" stroke-width="0.8" stroke-dasharray="2,2"/>
</svg>
</td>
<td class="exercise-name">Deficit Tib Raise<br><a href="https://youtu.be/VSX7eYkE0lk" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">2 × 12</td>
<td class="instruction">Heels on a step, toes hanging off. Lower toes below step level, pull up as high as possible. Extra range of motion intensifies tibialis anterior strengthening.
<div class="tags"><span class="tag">shin</span><span class="tag">tibialis</span><span class="tag">range</span></div>
</td>
</tr>
</tbody>
</table>
</div>
<div class="block">
<span class="round-label">3 rounds</span>
<table class="exercise-table">
<thead><tr><th>Illustration</th><th>Exercise</th><th>Sets / Reps</th><th>Instructions</th></tr></thead>
<tbody>
<tr>
<td class="illus-cell">
<!-- Glute Med Wall Lean -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Wall -->
<rect x="15" y="10" width="4" height="110" fill="#e0d8cf" rx="1"/>
<!-- Standing figure - pressing into wall -->
<circle cx="55" cy="22" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<line x1="55" y1="32" x2="55" y2="60" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="55" cy="60" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Standing leg -->
<line x1="58" y1="60" x2="62" y2="90" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="62" cy="90" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="62" y1="90" x2="64" y2="112" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="64" y1="112" x2="70" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Lifted leg - pressing into wall -->
<line x1="52" y1="60" x2="35" y2="72" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="35" cy="72" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="35" y1="72" x2="22" y2="82" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Press into wall arrow -->
<line x1="28" y1="70" x2="21" y2="70" stroke="#c45d3e" stroke-width="2"/>
<polygon points="19,70 24,66 24,74" fill="#c45d3e"/>
<!-- Force indicator -->
<text x="25" y="58" font-family="DM Sans" font-size="7" fill="#c45d3e" font-weight="bold">PUSH</text>
<!-- Arms at sides -->
<line x1="55" y1="38" x2="45" y2="48" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="55" y1="38" x2="65" y2="48" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Glute highlight on standing leg -->
<path d="M60,62 Q66,68 62,76" stroke="#c45d3e" stroke-width="1.2" fill="none" stroke-dasharray="2,2"/>
</svg>
</td>
<td class="exercise-name">Glute Med Isometric Wall Lean<br><a href="https://youtu.be/ny5WDD_1XsE" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 20-30 sec<br>per side</td>
<td class="instruction">Stand sideways next to wall. Lift the leg closest to the wall and press outside of knee into the wall hard. Hold. The standing leg's glute medius fires hard to stabilize. Simple but brutally effective.
<div class="tags"><span class="tag">glute med</span><span class="tag">isometric</span><span class="tag">hip</span></div>
</td>
</tr>
<tr>
<td class="illus-cell">
<!-- Tempo Cyclist Goblet Squat -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Heel plate -->
<rect x="42" y="116" width="20" height="4" rx="1" fill="#7f8c8d" opacity="0.5"/>
<!-- Body in squat -->
<circle cx="52" cy="30" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<line x1="52" y1="40" x2="52" y2="68" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="52" cy="68" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Narrow stance legs -->
<line x1="49" y1="68" x2="45" y2="95" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="45" cy="95" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="45" y1="95" x2="45" y2="116" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="55" y1="68" x2="59" y2="95" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="59" cy="95" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="59" y1="95" x2="59" y2="116" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Arms holding KB at chest -->
<line x1="52" y1="48" x2="44" y2="56" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="52" y1="48" x2="60" y2="56" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="44" y1="56" x2="48" y2="62" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="60" y1="56" x2="56" y2="62" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- KB/DB -->
<rect x="46" y="58" width="12" height="6" rx="2" fill="#7f8c8d" stroke="#5a5a5a" stroke-width="0.8"/>
<!-- Tempo -->
<text x="75" y="60" font-family="DM Sans" font-size="7" fill="#c45d3e" font-weight="bold">3s ↓</text>
<text x="75" y="72" font-family="DM Sans" font-size="7" fill="#c45d3e">1s ⏸</text>
<text x="75" y="84" font-family="DM Sans" font-size="7" fill="#c45d3e" font-weight="bold">fast ↑</text>
</svg>
</td>
<td class="exercise-name">Tempo Cyclist Goblet Squat<br><a href="https://youtu.be/AdfMPEDpUHI" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 12<br><em>3s down, 1s pause, fast up</em></td>
<td class="instruction">Hold DB/KB at chest. Narrow stance, heels elevated on a small plate. Descend 3 seconds, pause 1 second, stand quickly. Heel elevation + narrow stance increases quad emphasis.
<div class="tags"><span class="tag">quad</span><span class="tag">tempo</span><span class="tag">knee</span></div>
</td>
</tr>
</tbody>
</table>
</div>
<div class="block">
<span class="round-label">3 rounds</span>
<table class="exercise-table">
<thead><tr><th>Illustration</th><th>Exercise</th><th>Sets / Reps</th><th>Instructions</th></tr></thead>
<tbody>
<tr>
<td class="illus-cell">
<!-- Mastodon Complex -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Lunge position -->
<circle cx="50" cy="22" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<line x1="50" y1="32" x2="50" y2="58" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="50" cy="58" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Front leg -->
<line x1="47" y1="58" x2="35" y2="88" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="35" cy="88" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="35" y1="88" x2="33" y2="112" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="33" y1="112" x2="27" y2="120" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Back leg -->
<line x1="53" y1="58" x2="65" y2="85" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="65" cy="85" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="65" y1="85" x2="72" y2="108" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="72" y1="108" x2="76" y2="120" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Arms at sides -->
<line x1="50" y1="38" x2="40" y2="52" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="50" y1="38" x2="60" y2="52" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Multi-direction arrows (3 lunge planes) -->
<text x="5" y="80" font-family="DM Sans" font-size="6.5" fill="#c45d3e" font-weight="bold">COMPLEX</text>
<text x="5" y="90" font-family="DM Sans" font-size="6" fill="#c45d3e">reverse</text>
<text x="5" y="99" font-family="DM Sans" font-size="6" fill="#c45d3e">lateral</text>
<text x="5" y="108" font-family="DM Sans" font-size="6" fill="#c45d3e">curtsy</text>
<!-- Direction arrows -->
<line x1="80" y1="110" x2="80" y2="98" stroke="#c45d3e" stroke-width="1"/>
<polygon points="80,96 77,101 83,101" fill="#c45d3e" opacity="0.6"/>
<line x1="85" y1="115" x2="95" y2="115" stroke="#c45d3e" stroke-width="1"/>
<polygon points="97,115 92,112 92,118" fill="#c45d3e" opacity="0.6"/>
<line x1="90" y1="110" x2="96" y2="104" stroke="#c45d3e" stroke-width="1"/>
<polygon points="98,102 92,104 95,108" fill="#c45d3e" opacity="0.6"/>
</svg>
</td>
<td class="exercise-name">Mastodon Complex<br><a href="https://youtu.be/dqOzfKavfo0" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 8 per leg<br>per movement</td>
<td class="instruction">Multi-movement single-leg complex: reverse lunge, lateral lunge, and curtsy lunge in sequence — 8 reps each per leg. Challenges hip stability through multiple planes. Keep torso upright.
<div class="tags"><span class="tag">multi-plane</span><span class="tag">hip</span><span class="tag">strength</span></div>
</td>
</tr>
<tr>
<td class="illus-cell">
<!-- Toe Elevated RDL -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Toe plate -->
<rect x="30" y="114" width="25" height="6" rx="2" fill="#7f8c8d" opacity="0.4"/>
<!-- Hinged torso -->
<line x1="48" y1="60" x2="72" y2="35" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="77" cy="28" r="9" fill="none" stroke="#2c3e50" stroke-width="2"/>
<circle cx="48" cy="60" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Legs - slight bend -->
<line x1="46" y1="60" x2="40" y2="90" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="40" cy="90" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="40" y1="90" x2="38" y2="114" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="50" y1="60" x2="48" y2="90" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="48" cy="90" r="3" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="48" y1="90" x2="48" y2="114" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Toes on plate -->
<line x1="38" y1="114" x2="35" y2="114" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="48" y1="114" x2="45" y2="114" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Heels on ground -->
<line x1="38" y1="114" x2="42" y2="120" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="48" y1="114" x2="52" y2="120" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Arms with dumbbells -->
<line x1="62" y1="40" x2="50" y2="72" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="62" y1="40" x2="54" y2="68" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Dumbbells -->
<rect x="47" y="70" width="10" height="4" rx="1.5" fill="#7f8c8d" stroke="#5a5a5a" stroke-width="0.8"/>
<!-- Hamstring stretch indicator -->
<path d="M38,65 Q34,78 39,88" stroke="#c45d3e" stroke-width="1.2" fill="none" stroke-dasharray="2,2"/>
</svg>
</td>
<td class="exercise-name">Toe Elevated RDL<br><a href="https://youtu.be/4-l6t_ziW8I" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 12</td>
<td class="instruction">Toes on a small plate/wedge. Hinge at hips with flat back, lowering dumbbells toward floor. Toe elevation shifts stretch deeper into hamstrings and increases posterior chain demand.
<div class="tags"><span class="tag">hamstring</span><span class="tag">posterior chain</span><span class="tag">mobility</span></div>
</td>
</tr>
</tbody>
</table>
</div>
<div class="block">
<span class="round-label">3 rounds</span>
<table class="exercise-table">
<thead><tr><th>Illustration</th><th>Exercise</th><th>Sets / Reps</th><th>Instructions</th></tr></thead>
<tbody>
<tr>
<td class="illus-cell">
<!-- Pogo Jumps -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Body in air - straight -->
<circle cx="55" cy="20" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<line x1="55" y1="30" x2="55" y2="58" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="55" cy="58" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Legs - nearly straight -->
<line x1="52" y1="58" x2="50" y2="88" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="50" cy="88" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="50" y1="88" x2="48" y2="105" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<line x1="58" y1="58" x2="60" y2="88" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="60" cy="88" r="2.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<line x1="60" y1="88" x2="62" y2="105" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Feet pointed -->
<line x1="48" y1="105" x2="46" y2="110" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="62" y1="105" x2="64" y2="110" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Arms slightly out -->
<line x1="55" y1="38" x2="42" y2="45" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="55" y1="38" x2="68" y2="45" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- Bounce indicators -->
<line x1="48" y1="113" x2="48" y2="118" stroke="#c45d3e" stroke-width="1.5" stroke-dasharray="2,1"/>
<line x1="62" y1="113" x2="62" y2="118" stroke="#c45d3e" stroke-width="1.5" stroke-dasharray="2,1"/>
<!-- Up-down arrows -->
<line x1="82" y1="100" x2="82" y2="80" stroke="#c45d3e" stroke-width="1.2"/>
<polygon points="82,78 79,83 85,83" fill="#c45d3e"/>
<line x1="86" y1="80" x2="86" y2="100" stroke="#c45d3e" stroke-width="1.2"/>
<polygon points="86,102 83,97 89,97" fill="#c45d3e"/>
<!-- "bouncy" label -->
<text x="74" y="72" font-family="DM Sans" font-size="7" fill="#c45d3e" font-style="italic">bouncy</text>
<!-- Impact lines on ground -->
<line x1="42" y1="122" x2="38" y2="126" stroke="#c45d3e" stroke-width="0.8" opacity="0.4"/>
<line x1="55" y1="121" x2="55" y2="126" stroke="#c45d3e" stroke-width="0.8" opacity="0.4"/>
<line x1="68" y1="122" x2="72" y2="126" stroke="#c45d3e" stroke-width="0.8" opacity="0.4"/>
</svg>
</td>
<td class="exercise-name">Pogo Jumps<br><a href="https://youtu.be/wa1ClvLqSHo" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 15</td>
<td class="instruction">Feet together, quick short bounces using mostly ankle stiffness — knees barely bend. Think "bouncy ball". Develops Achilles tendon stiffness and reactive strength for efficient running.
<div class="tags"><span class="tag">plyometric</span><span class="tag">achilles</span><span class="tag">reactive</span></div>
</td>
</tr>
<tr>
<td class="illus-cell">
<!-- Dumbbell L-Sit Over -->
<svg width="110" height="130" viewBox="0 0 110 130" fill="none" xmlns="http://www.w3.org/2000/svg">
<line x1="10" y1="120" x2="100" y2="120" stroke="#bdc3c7" stroke-width="1.5"/>
<!-- Floor/mat -->
<rect x="10" y="98" width="85" height="3" rx="1" fill="#e0d8cf" opacity="0.5"/>
<!-- Torso - seated, slight rotation -->
<line x1="55" y1="62" x2="55" y2="88" stroke="#2c3e50" stroke-width="2.8" stroke-linecap="round"/>
<circle cx="55" cy="53" r="10" fill="none" stroke="#2c3e50" stroke-width="2"/>
<circle cx="55" cy="88" r="3.5" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1.5"/>
<!-- Legs in L shape -->
<!-- One leg extended -->
<line x1="52" y1="88" x2="25" y2="95" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="38" cy="92" r="2" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1"/>
<line x1="25" y1="95" x2="15" y2="96" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Other leg bent -->
<line x1="58" y1="88" x2="72" y2="88" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<circle cx="72" cy="88" r="2" fill="#e8e0d8" stroke="#2c3e50" stroke-width="1"/>
<line x1="72" y1="88" x2="75" y2="98" stroke="#2c3e50" stroke-width="2.5" stroke-linecap="round"/>
<!-- Arms - reaching across with DB -->
<line x1="55" y1="68" x2="38" y2="72" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="38" y1="72" x2="28" y2="80" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<line x1="55" y1="68" x2="42" y2="75" stroke="#2c3e50" stroke-width="2" stroke-linecap="round"/>
<!-- DB -->
<rect x="22" y="78" width="10" height="4" rx="1.5" fill="#7f8c8d" stroke="#5a5a5a" stroke-width="0.8"/>
<!-- Rotation arrow -->
<path d="M62,68 Q68,60 62,52" stroke="#c45d3e" stroke-width="1.2" fill="none"/>
<polygon points="61,50 58,56 65,55" fill="#c45d3e"/>
<!-- Rotation direction -->
<path d="M48,68 Q42,60 48,52" stroke="#c45d3e" stroke-width="1.2" fill="none"/>
<polygon points="49,50 52,56 45,55" fill="#c45d3e"/>
</svg>
</td>
<td class="exercise-name">Dumbbell L-Sit Over<br><a href="https://youtube.com/shorts/hSTgCRMqWdc" target="_blank">▶ Video demo</a></td>
<td class="sets-reps">3 × 10 per side</td>
<td class="instruction">Sit with legs in L-shape. With dumbbell, reach across body and rotate over your extended leg, then return. Builds hip flexor strength, core rotational control, and hip mobility.
<div class="tags"><span class="tag">hip flexor</span><span class="tag">core</span><span class="tag">mobility</span></div>
</td>
</tr>
</tbody>
</table>
</div>
</div>
<div class="note">
<strong>Note:</strong> Repeat each session weekly for 4 consecutive weeks before progressing to Version 2.0. Click any "▶ Video demo" link for the recommended YouTube demonstration. Original protocol by <a href="https://100milekyle.substack.com/p/2026-foot-ankle-knee-and-hip-protocol" target="_blank" style="color: var(--accent);">100MileKyle</a>.
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