Elevated Deep Dorsi Flexion Lunge

1. Starting Position:
Stand facing the platform with your feet hip-width apart. Place your right foot on the platform behind you, ensuring your toes are resting on the edge and your heel is elevated off the ground. Your left foot should be flat on the ground, positioned forward.

2. Lunge Position:
Shift your weight to your left foot, bending your left knee while keeping your right leg straight and engaged. Make sure your left knee is directly above your left ankle. Your torso should remain upright, and your core engaged.

3. Dorsi Flexion:
With your right foot elevated, pull your toes toward your shin (dorsi flexion). This movement should create a gentle stretch in the calf muscles of your right leg. Hold this position for a moment to feel the stretch.

4. Depth of Lunge:
Lower yourself further into the lunge by bending your left knee. Aim to create a 90-degree bend in your left knee while keeping the right leg straight and the heel up. Ensure you maintain stability and control throughout your movement.

5. Hold the Position:
Hold the deep lunge position for a few seconds while maintaining dorsi flexion in your right ankle. You should feel a stretch in your right calf and an activation of your leg muscles.

6. Return to Starting Position:
To come out of the lunge, straighten your left leg and step back up onto the platform with your right foot. Return to the starting position with your feet hip-width apart.

7. Repeat:
Perform the exercise for 8-12 repetitions on one side, then switch legs and repeat the process, placing your left foot on the platform and lunging with your right leg.

Tips:
- Ensure your movements are controlled to prevent injury.
- Keep your core engaged to support your balance.
- If you're new to this exercise, perform it without additional weights until you feel comfortable with your balance and technique.
- Always warm up before starting the exercise to prepare your muscles.