The Foot Foundation Program
Hü Performance
Marathon, Triathlon, Cycling, Endurance, Strength & Conditioning, Functional Fitness, Track & Field, Cross Country, Mountain BikingEnhance your performance and reduce injury risk with our targeted Foot Foundation Program. This program focuses on building strength, multidirectional stability, and mobility in the lower leg to improve power transfer, balance, and efficiency. Through a series of progressive exercises, you’ll learn how to connect the foot with the rest of the kinetic chain (since no part of the body works in isolation), and develop resilient feet and ankles capable of handling high training loads and varied terrain. Whether you’re a runner, cyclist, triathlete, or simply an outdoor adventurer, this program is perfect for those looking to optimize their movement and reduce risk of common overuse injuries.
Just a head’s up… this program is intended to be done all BAREFOOT :D So make sure you have a clean, safe space to do it! The Foot Foundation Program contains two sessions a week that take approximately 40 minutes each to complete. Every video in this program is created by Dr. Caitlin Alexander. The first month, we will work on developing good brain-body connection with the feet and utilizing muscles you've probably never thought about. The second month will progress into more strength-based movements that connect the rest of the kinetic chain (knees, hips, core). Each session starts with a bit of self soft tissue work and mobility to ensure the muscles in the lower leg are staying happy and healthy with the new load and stimulus.
At $100 for the entire 8-week program, this is broken down into just $50/month. With 2 sessions a week, this is just a little over $6 per session!
As a disclaimer, this program is NOT intended to diagnose or treat ANY injury.
A1
Toe Yoga
2 x 10
A2
Toe Splay
2 x 15
A3
Lateral Midfoot Release
1 x 1:00
B1
Short Foot
2 x 15
B2
Banded First Ray Lunge
2 x 10
C1
3D Balance Taps
2 x 7
C2
Soleus Bridge Isometric Hold
2 x 0:30
C3
Banded Around The Worlds
2 x 6
A1
Toe Yoga
2 x 10
A2
Toe Splay
2 x 15
A3
Lateral Midfoot Release
1 x 1:00
B1
Short Foot
2 x 15
B2
Single Leg Hip Rotations
2 x 10
C1
Bent Knee to Straight Leg Heel Raise
2 x 12
C2
Elevated Single Leg Glute Bridge
2 x 12
C3
Rearfoot Elevated Lateral Toe Taps
2 x 12
Dr. Caitlin Alexander
Caitlin is a Doctor of Physical Therapy, professional triathlete, and coach based out of Boulder, CO. She owns Hü Performance, a multifaceted company comprised of physical therapy, strength & conditioning, bike fitting, gait analysis, and coaching. She works with weekend warriors and Olympic athletes alike. She has over 15 years of experience in triathlon and focuses on the Ironman distance.
