Seated Foot/Ankle Flexing
This is a great one if you are in a tight space, like flying economy. While you are seated with your feet flat against the floor, slide them forward so that your heels are slightly ahead of your knees. Begin by pulling the top of your feet (where your shoelaces are) towards your shin. You should feel your ankle start to bend and your shin muscles tightening up. See how far you can flex your foot that direction. Once you’ve maxed out the motion, pause, and hold that position just for a moment. Gradually return your foot back to that flat position, but don’t just let your foot drop. How slow can you go? Repeat this 8 to 12 times.
SPECIAL NOTE: For all the In the Gym: Cable and Dumbbell exercises pick a weight that you can do for 8 to 12 reps fairly comfortably and with perfect technique. After a couple of weeks of performing at this weight and with perfection, on then, move up to a slightly heavier weight that feels challenging once you get to that 8th or 12th rep. Once you feel absolutely confident in performing every rep with absolute perfection, only then, go to a heavier weight that is challenging you through out the set.