Day —Tuesday — Lower A (Knees & Quads) + Saturday — Lower B (Hinge & Posterior) (prep)
What & why
Trains the tibialis anterior (front of the shin) — the muscle almost nobody trains. Balances the calf, protects the knee, and builds the "ankle ability" KOT is built on. Cheap insurance for knees and shins.
Cues
Heels on a small block or against a wall, pull the toes up toward the shins through full range, lower slowly. Bodyweight, a tib bar, or a plate over the toes.