https://www.burke-home-goods.com/blog-catalogue daily 0.75 2026-01-13 https://www.burke-home-goods.com/blog-catalogue/strength-exercises-side-staggered-squat monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/55294023-5134-406b-b4be-03d7b88cb9ea/side+staggered+squat+post.png Blog Catalogue - Pistol Squat - Side Staggered Squat - Strength Exercise - 8. The Squat - Progression B: Side Staggered Squat Purpose Pistol squat progressions develop advanced single-leg strength, balance, and control through the foot, ankle, knee, and hip. These staggered variations increase demand on the working leg while maintaining an assistive base of support, allowing users to safely progress toward single-leg squatting without requiring a full pistol squat. How to Perform Stand with the working foot on the Axis Pro and the non-working foot placed lightly to the side on the ground. Shift most of your weight onto the foot on the board. Lower into a squat by bending the working leg while the side foot provides light assistance for balance. Keep the torso upright and the board stable as you lower and return to standing. Coaching Cues Maintain steady pressure through the working foot Keep hips level throughout the movement Avoid pushing off excessively with the side foot Move slowly and with control https://www.burke-home-goods.com/blog-catalogue/strength-exercises-front-staggered-squat monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/9eba94e4-7382-434e-870f-2defb07274c2/front+staggered+squat+post.png Blog Catalogue - Pistol Squat - Front Staggered Squat - Strength Exercise - 8. The Squat - Progression A: Front Staggered Squat Purpose Pistol squat progressions develop advanced single-leg strength, balance, and control through the foot, ankle, knee, and hip. These staggered variations increase demand on the working leg while maintaining an assistive base of support, allowing users to safely progress toward single-leg squatting without requiring a full pistol squat. How to Perform Stand in a staggered stance with the working foot placed on the Axis Pro and the non-working foot positioned lightly behind you on the ground. The majority of your bodyweight should be directed through the front leg. Lower into a squat by bending the front knee and hips while keeping the torso upright and the board controlled. Use the back foot only as needed for balance. Lower to a depth where you can maintain alignment and control, then press through the front foot to return to standing. Coaching Cues Keep most of the weight through the front leg Maintain knee alignment over the toes Keep the board controlled throughout the movement Use the back foot for balance, not propulsion https://www.burke-home-goods.com/blog-catalogue/strength-exercises-lunge-hold monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/9006f11c-a57e-4e8a-9490-53beabb3814d/lunge+hold+post.png Blog Catalogue - Lunge Hold - Strength Exercise - 8 Purpose The Lunge Hold builds static strength, balance, and control through the foot and ankle while the lower body is placed under sustained load. By holding the lunge position on the Axis Pro, this exercise reinforces alignment, stability, and confidence in single-leg weight-bearing positions. How to Perform Stand in a staggered stance with the affected foot placed on the Axis Pro and the opposite foot positioned behind you on the ground. Lower into a lunge by bending both knees until you reach a comfortable depth where you can maintain balance and control of the board. Once in position, hold the lunge while keeping the front foot stable on the Axis Pro, the torso upright, and the hips level. Maintain steady breathing and controlled pressure through the foot. Hold for the prescribed duration, then carefully return to standing. Switch sides if appropriate. Coaching Cues Keep the front knee aligned over the toes Maintain steady contact through the foot on the Axis Pro Keep the torso upright and hips level Use support if balance is compromised https://www.burke-home-goods.com/blog-catalogue/strength-exercises-bodyweight-squat monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/ed9d48cc-1615-427a-ae90-59a7e622f0bf/bodyweight+squat.png Blog Catalogue - Squat - Bodyweight Squat - Strength Exercise - 7. The Squat - Progression B: Bodyweight Squat Purpose The Squat challenges foot and ankle stability while integrating full lower-body strength. Using the Axis Pro during squatting reinforces controlled loading through the foot, ankle, knee, and hip while maintaining balance and alignment. How to Perform Stand upright with the affected foot on the Axis Pro and the opposite foot on the ground. Without using external support, sit back into a squat while maintaining control of the board. Keep the chest lifted and weight evenly distributed through both feet. Lower under control, then return to standing while keeping the board stable throughout the movement. Coaching Cues Control depth and tempo Avoid shifting weight excessively to one side Maintain balance through the entire movement https://www.burke-home-goods.com/blog-catalogue/strength-exercises-supported-squat monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/4405229d-015c-4f53-877a-98a1c8c93b19/supported+squat+post.png Blog Catalogue - Squat - Supported Squat - Strength Exercise - 7. The Squat - Progression A: Supported Squat Purpose The Squat challenges foot and ankle stability while integrating full lower-body strength. Using the Axis Pro during squatting reinforces controlled loading through the foot, ankle, knee, and hip while maintaining balance and alignment. How to Perform Stand with feet shoulder-width apart and position the affected foot on the Axis Pro. Place the hands lightly on a wall, rail, or stable surface for support. Sit back into a squat by bending the hips and knees while keeping weight evenly distributed and the board controlled. Lower only as far as you can maintain balance and proper form, then press through the feet to return to standing with control. Coaching Cues Keep knees aligned over toes Maintain steady contact through the foot on the Axis Pro Use support only as needed https://www.burke-home-goods.com/blog-catalogue/strength-exercises-single-leg-glute-bridge monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/93706b9c-0e92-4ac4-834b-84d5082b3983/single+leg+glute+bridge+progression+2.png Blog Catalogue - Glute Bridge - Single-Leg Glute Bridge - Strength Exercise - 6. The Glute Bridge - Progression C: Single-Leg Glute Bridge Purpose The Glute Bridge integrates foot and ankle stability with hip and posterior chain strength. By maintaining control through the foot on the Axis Pro, this exercise reinforces coordinated engagement between the foot, ankle, hips, and core. How to Perform Lie on your back with one foot placed on the Axis Pro and the opposite leg extended. Press through the heel on the board to lift the hips, keeping the pelvis level and the board stable. Lower the hips slowly and repeat for controlled repetitions before switching sides if appropriate. Coaching Cues Keep hips level Maintain steady contact through the foot on the Axis Pro Stop if control is lost https://www.burke-home-goods.com/blog-catalogue/strength-exercises-glute-bridge-march monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/84785f7b-8d16-428d-ba3e-e5c38834bb28/glute+bridge+march+post.png Blog Catalogue - Glute Bridge - Glute Bridge March - Strength Exercise - 6. The Glute Bridge - Progression B: Glute Bridge March Purpose The Glute Bridge integrates foot and ankle stability with hip and posterior chain strength. By maintaining control through the foot on the Axis Pro, this exercise reinforces coordinated engagement between the foot, ankle, hips, and core. How to Perform Begin in the top position of the two-leg glute bridge with hips elevated. Keeping the pelvis level and the Axis Pro stable, slowly lift one foot off the ground, then return it to the floor. Alternate sides while maintaining control. Lower the hips only after completing the desired number of alternating lifts. Coaching Cues Do not allow the hips to drop or rotate Keep the board controlled throughout Move deliberately, not quickly https://www.burke-home-goods.com/blog-catalogue/strength-exercises-two-leg-glute-bridge monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/2e292bdf-da42-45c5-8a92-847d16ff732a/two+leg+glute+bridge+post.png Blog Catalogue - Glute Bridge - Two-Leg Glute Bridge - Strength Exercise - 6. The Glute Bridge - Progression A: Two-Leg Glute Bridge Purpose The Glute Bridge integrates foot and ankle stability with hip and posterior chain strength. By maintaining control through the foot on the Axis Pro, this exercise reinforces coordinated engagement between the foot, ankle, hips, and core. How to Perform Lie on your back with both knees bent and feet flat on the floor. Place one foot on the Axis Pro and the other foot on the ground. Press evenly through both heels to lift the hips toward the ceiling, keeping the pelvis level and the board stable. Pause briefly at the top, then lower the hips slowly back to the ground with control. Coaching Cues Keep hips level throughout the movement Maintain steady pressure through the foot on the Axis Pro Move slowly and with control https://www.burke-home-goods.com/blog-catalogue/strength-exercises-wedge-calf-raise monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/4a427444-b149-4211-b969-401a9855b2c0/wedge+calf+raise+post.png Blog Catalogue - Wedge Calf Raise - Strength Exercise - 5 Purpose The Wedge Calf Raise strengthens the calf muscles while reinforcing foot and ankle stability during plantarflexion. How to Perform Position the Axis Pro so the board is elevated and stable. Stand near a wall or sturdy surface for support. Place both feet shoulder-width apart with one foot on the Axis Pro. Press through the ball of the foot to raise the heels off the ground, then slowly lower back down under control. As strength improves, progress to placing more weight through the foot on the Axis Pro. Coaching Cues Move slowly through the entire range Control the lowering phase Maintain steady balance https://www.burke-home-goods.com/blog-catalogue/strength-exercises-single-leg-balance-airplanes monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/51f3fea9-467c-4483-a690-ca4ac675df72/singe+leg+balance+airplanes+post.png Blog Catalogue - Single-Leg Balance - Airplanes - Strength Exercise - 4. Single-Leg Balance Progression C: Airplanes Purpose Single-Leg Balance develops advanced foot and ankle control under full bodyweight. How to Perform Start in the single-leg balance position with one foot on the Axis Pro. Slowly hinge forward at the hips while extending the free leg behind you. Allow the arms to move outward for balance if needed. Rotate the torso slightly while maintaining control of the board and alignment through the stance leg. Return to an upright position with control and repeat. Coaching Cues Keep hips level Move slowly through the hinge and rotation Stop if balance or board control is lost https://www.burke-home-goods.com/blog-catalogue/strength-exercises-single-leg-balance-clock-touches monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/ce633ef4-87fd-4ada-a197-d33c97f91ab1/single+leg+balance+clock+touch+post.png Blog Catalogue - Single-Leg Balance - Clock Touches - Strength Exercise - 4. Single-Leg Balance Progression B: Clock Touches Purpose Single-Leg Balance develops advanced foot and ankle control under full bodyweight. How to Perform Begin in the single-leg balance starting position on the Axis Pro. While maintaining balance, slowly reach the free foot forward, to the side, and backward—as if touching points on a clock face. Return the foot to the starting position between each reach. Move slowly and deliberately, maintaining control of the board throughout. Coaching Cues Keep the stance leg stable Avoid shifting excessively through the hips Control each reach before returning to center https://www.burke-home-goods.com/blog-catalogue/strength-exercises-single-leg-balance-starting-position monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/b4d28108-4b9b-4d42-b9a3-f815fd103f3e/single+leg+balance+post.png Blog Catalogue - Single-Leg Balance - Starting Position - Strength Exercise - 4. Single-Leg Balance Progression A: Starting Position Purpose Single-Leg Balance develops advanced foot and ankle control under full bodyweight. How to Perform Stand with feet shoulder-width apart and place the affected foot on the Axis Pro. Shift weight onto the foot on the board. Once stable, lift the opposite foot off the ground so you are balancing on a single leg. Maintain an upright posture while keeping the board controlled and level. Hold the position for the prescribed duration. Coaching Cues Keep posture tall and relaxed Maintain steady control of the board Use support if balance is lost https://www.burke-home-goods.com/blog-catalogue/strength-exercises-tandem-balance monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/d3f4e00a-824e-4ceb-9b86-783274ce1f73/tandem+balance+post.png Blog Catalogue - Tandem Balance - Strength Exercise - 3 Purpose Tandem Balance challenges foot and ankle stability by narrowing the base of support and increasing balance demand. How to Perform Stand in a staggered stance with one foot in front of the other. Place the front foot on the Axis Pro and keep the back foot on the ground for support. Distribute weight evenly and focus on keeping the board stable. Hold the position while maintaining balance and control. Coaching Cues Keep posture upright Make small, controlled corrections Avoid locking the joints https://www.burke-home-goods.com/blog-catalogue/strength-exercises-ankle-standing-control monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/564b904a-8c4e-48b9-8cb8-a426871c6033/standing+control+post.png Blog Catalogue - Standing Control - Strength Exercise - 2 Purpose Standing Control progresses stability training to an upright, weight-bearing position while maintaining a stable base of support. How to Perform Stand with feet shoulder-width apart and a slight bend in the knees. Place the affected foot on the Axis Pro and keep the opposite foot on the ground. Shift weight onto the foot on the board while keeping the board level. Once control improves, gradually reduce weight on the non-working foot as tolerated. Coaching Cues Keep hips level Maintain upright posture Use external support if needed https://www.burke-home-goods.com/blog-catalogue/strength-exercises-ankle-seated-control monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/1a2d2c63-73f5-4009-9a3c-40fdb4f9adf7/seated+control+post.png Blog Catalogue - Seated Control - Strength Exercise - 1 Purpose Seated Control introduces foot and ankle stability with minimal bodyweight load. It is intended to develop basic control and awareness early in rehabilitation or training. How to Perform Sit upright on a chair or bench. Place the affected foot on the Axis Pro and choose the appropriate configuration based on your injury or goal. Apply gentle pressure through the foot into the board. Focus on keeping the board level without tipping to either side. Hold the position for the prescribed time while making small adjustments to maintain control. Coaching Cues Keep the knee relaxed and aligned Avoid gripping the toes Maintain steady, controlled pressure https://www.burke-home-goods.com/blog-catalogue/mobility-exercises-ankle-dorsiflexion monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/b06189bd-718e-49f5-96b9-1ac64ebcb4af/Blog+Post+INDIVIDUAL+IMAGES.png Blog Catalogue - Ankle Dorsiflexion - Mobility Exercise - 6 Purpose Ankle dorsiflexion allows the shin to move forward over the foot and is necessary for walking, running, and squatting. Limited dorsiflexion can lead to compensations and injury. How to Perform Stand in a staggered stance with the back foot placed on the Axis Pro. Shift your body weight forward, allowing the ankle of the back foot to bend while keeping the heel grounded. The knee should move forward over the toes in a controlled manner. Return to the starting position and repeat slowly. Coaching Cues Keep the heel in contact with the board Move within a pain-free range Avoid forcing the stretch https://www.burke-home-goods.com/blog-catalogue/mobility-exercises-foot-supination monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/72b194ee-baca-4fcd-ae0a-1008e934d869/Blog+Post+INDIVIDUAL+IMAGES+%283%29.png Blog Catalogue - Foot Supination - Mobility Exercise - 5 Purpose Supination helps form a stable arch during push-off and supports efficient force transfer. Limited supination can affect balance and propulsion. How to Perform Stand in a staggered stance with the working foot on the Axis Pro. Shift your weight forward while pressing through the heel and midfoot, allowing the arch to gently lift. Maintain balance as the foot transitions into a more arched position. Return to neutral and repeat slowly. Coaching Cues Avoid gripping with the toes Focus on controlled arch lift Maintain steady balance https://www.burke-home-goods.com/blog-catalogue/mobility-exercises-rearfoot-mobilization monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/31775458-026e-48b3-ae40-5cfcf094fbfa/Blog+Post+INDIVIDUAL+IMAGES+%282%29.png Blog Catalogue - Rearfoot Mobilization - Mobility Exercise - 4 Purpose Rearfoot mobility improves balance, shock absorption, and overall foot function during walking and running. How to Perform Stand with one foot placed on the Axis Pro, positioning the heel so it can move freely. Shift your weight side to side, allowing the heel to move while the forefoot remains lightly grounded. The movement should be smooth and controlled. Repeat for multiple slow repetitions. Coaching Cues Keep movements controlled and deliberate Avoid locking the ankle Maintain light contact through the forefoot https://www.burke-home-goods.com/blog-catalogue/mobility-exercises-forefoot-and-midfoot monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/a23d3ba2-ab71-4004-8fdf-94be574ce623/Blog+Post+INDIVIDUAL+IMAGES+%281%29.png Blog Catalogue - Forefoot and Midfoot Mobilization - Mobility Exercise - 3 Purpose Forefoot and midfoot mobility supports balance, shock absorption, and efficient movement. Improving motion in these regions helps distribute forces more evenly through the foot. How to Perform Stand with one foot placed on the Axis Pro so the forefoot and midfoot are centered on the board. Shift your weight forward slightly and gently move the forefoot side to side in a controlled manner while keeping the heel planted. Use external support as needed to maintain balance. Coaching Cues Keep the heel in contact with the ground Move slowly and with control Stay within a comfortable range https://www.burke-home-goods.com/blog-catalogue/mobility-exercises-foot-pronation monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/d0cd2501-5b7d-4d57-9f99-1522b5f03474/Blog+Post+INDIVIDUAL+IMAGES.png Blog Catalogue - Foot Pronation - Mobility Exercise - 2 Purpose Pronation is the foot’s natural inward rolling motion that helps absorb shock and adapt to the ground. Restricted pronation can limit mobility and reduce balance. How to Perform Stand with feet shoulder-width apart and place one foot on the Axis Pro. Shift weight onto the foot on the board and gently bend the knee and ankle forward. Allow the foot to naturally roll inward so the arch lowers toward the board. Return to a neutral position and repeat slowly, maintaining control throughout the movement. Coaching Cues Allow the foot to move naturally Avoid collapsing aggressively into the arch Maintain steady balance https://www.burke-home-goods.com/blog-catalogue/mobility-exercises-big-toe-extension monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/69607243fee3772a4ccb1b49/669e6731-da68-46c7-b9f2-6a7ced370b44/Untitled+design+%2879%29.png Blog Catalogue - Big Toe Extension - Mobility Exercise - 1 Purpose Big toe extension is essential for proper walking and running mechanics. During push-off, the big toe must extend adequately to allow efficient force transfer through the foot. Limited motion can lead to compensations elsewhere in the lower body. How to Perform Stand in a staggered stance with one foot in front of the other. Place the back foot on the Axis Pro, positioning it so the big toe can extend freely. Shift your body weight forward, allowing the big toe to bend upward while keeping the heel grounded on the board. Hold the stretched position briefly, then shift your weight back to the starting position. Repeat for controlled repetitions, adjusting range based on comfort. 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