Best stretch add-on for achilles and plantaris muscle?

Hello fellow gymnastics,

I am a couple of weeks active with the Foundation One program and loving it. I have some issues with my achilles and plantaris muscle on my left leg. Also some lower back pain now and then. I know that my achilles and plantaris muscle are stiff and too short, that's why I want to stretch them by adding one of the stretching programs. Which one is the best for that? At the end I want to incorporate them all, but I don't want to push it... 

Thanks, Roald

Hi Jim,

Take a look at the Front Split stretch series here: http://www.gymnasticbodies.com/gb-courses/stretch-series/

You can incorporate them all without pushing it but you will have do one stretch series only per day and you can do them M/W/F, middle splits, front splits, thoracic bridge.

I've seen huge improvements in my Achilles with the front stretch series! I highly recommend it.

When I incorporate the three stretch series on f.e. M/W/F and I do the Foundation One on two other days, I will be fine? I do core, upper and lower all in a row... did some callisthenics before and am used to the workload. Not familiair with the impact of stretching to my body though, especially my lower back.

Do the stretch series once a week, perform the foundations work once a week AT LEAST, 2 it is better.