Duration: 15 minutes. Focus: Foot, ankle, hip mobility and strength. Props: Band. Level: Essential.

Integrating the feet to the rest of the body is the ultimate goal. Now that you’ve released the tension in your feet and begun strengthening them, it’s time to connect them to the rest of the lower limbs functionally when they’re planted on the ground. Grab your band and savor the experience of reorganizing your body from foot to hip and upward with some fun and unique techniques. The rewards run deep here – this might just be the missing link for your balance, hip strength and power production!