Part A

banded ankle mobility in Squat:

set up a band around a squat post with a box in front.

place the band around the ankle joint just below the ankle bones, get a decent amount of stretch into the band this will help you get further with the stretch.

use a kettlebell to help you push your knee progressively further in front of your toes, make sure to keep your knee in like with your middle toe.

spend 2 min on each ankle.

Part B

lateral stap down

perform 3 sets of 5 each leg

standing on the edge of a low box, control the step down until your toe touches the floor,

keep your heel planted and your knee tracking your middle toe.

preogress the height of the box uing rubber mats each set