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Lael Laban

Movement coach and athlete. 10+ years rebuilding knees, hips, backs

QUAD CORE Heels and Feet

QUAD CORE Heels and Feet

$27

Sit back on your heels. If your feet don't lie flat, your knees are paying for it

That is the reel most of you came from. These are the four I would start with. The foot first, then up the chain to the hip

The foot is where it starts. The knee is where you feel it
Pain is a sign of a movement gap. It is not the problem

Twelve exercises is a sheet. Four is a habit
You were probably handed a page of exercises once. You did them for a week. Then life came back. Four is a number you can hold in your head without the page

What's inside

  • Heel sit with balls and a roller

  • Big toe extension against a wall

  • 90/90 hip rotation, one leg at a time

  • Hip flexor stretch on a bench or wall

  • A video for each one, with every cue in the voice-over. A one page PDF with all four, sets and reps included

What you need

  • A foam roller, two massage balls, a yoga block and a mat

What you will feel

  • A stretch across the top of the foot. An ache where the balls press, in the crease behind the knee. The front of the hip opening, not the lower back

This is not for you if

  • The injury is new, or the pain is getting worse

  • There is swelling, numbness, or a joint that gives way

  • A clinician told you not to load it

In any of those, see a clinician where you live first

Pay once. Keep it. Nothing renews
3,500 hours of work behind the four. 1,000+ clients

Thirty days. No questions. Write to me within thirty days and get your $27 back

Educational content, not medical advice. These are exercises. They do not replace a clinician

FAQ

How often do I do them?
The heel sit and the hip flexor stretch every day. The big toe and the 90/90 every other day

My feet won't lie flat at all. Is this still for me?
Yes. That is where it starts. If the heel sit hurts your knee, move the roller further back

My pain is in my knee, not my foot. Is this for me?
It may help. The foot and the hip move the knee. That is why the four start at the big toe and end at the hip

Is this medical advice?
No. These are exercises. If a check or an exercise hurts, stop

What if it is not for me?
Write to thankstolael@gmail.com within thirty days. You get your $27 back. You do not have to explain

QUAD CORE Heels and Feet

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Terms & Conditions

Before you buy

This is educational content, not medical advice. These are exercises and movement screens, not a diagnosis or treatment

Do not start if the injury is new, the pain is getting worse, or there is swelling, numbness, or a joint that gives way. See a clinician where you live first

Stop any exercise that sends pain down the leg or makes it worse

By buying, you confirm you have read this and take part at your own pace and responsibility

Refunds: thirty days, no questions, for digital programs. Write to thankstolael@gmail.com from the address you bought with

Full terms: thankstolael.com/terms

Total :US$27