Begin by assuming a tight kneel position on a soft surface with your heel placed firmly into the ground.
Use your body weight to gradually advance your knee forward until you begin to feel a stretch in the achilles and lower calf region.
Keep your heel pressed into the floor as you hold the position for 30-60 seconds
Hip Stretches
Begin by lying on your back with your knees bent. Cross one leg over the other and use your hand to push into your inner thigh. Hold for 30 seconds and switch sides.
Sit up off the ground with your knees bent. Lift your hips up, cross one leg over the other, and slowly bring your hips back down to the floor. Hold for 30 seconds and switch sides.
Assume a half kneel position on a soft surface with your hips and knees at 90 degrees. With your arms at your sides and palms facing forward, engage your lower abdominals and aim to get as tall as possible from your waist up while keeping your body locked in to the starting position. Hold for 30 seconds and switch sides.