Heidi van Mastrigt

Barefoot Strength and Performance

Bunions are more than crooked toes.
They're the start of a cascade of compensations made up the entire kinetic chain.

Knee pain? Not surprising.
Poor balance? Absolutely.
Hip instability? Of course.

The good news? You can address it. Using the CARSI Method to retrain your nervous system, fascia, and muscles, you’ll restore function and get back to the sports and activities you love.

Don’t let bunions hold you back—start bustin’ bunions today!

PROGRAM OVERVIEW:
* 12 weeks, 20-30 min/day

Day 1: Foot strength and mobility
Day 2: Foot strength and mobility
Day 3: Outdoor exploration
Day 4: Foot strength and mobility
Day 5: Foot strength and mobility
Day 6: Full body mobility
Day 7: Contrast therapy protocol

EQUIPMENT:
* Sensory disc https://a.co/d/aPpIt8o
    * Prana Mat can also be used https://pranamat.com/af/lxyddodk?coupon=thatbarefootcoach

* EI8HTBALL (or other massage ball - peanut shaped preferred) https://thetoespacer.com/discount/thatbarefootcoach

* Lacrosse ball https://a.co/d/0SfyOpc

* Toe band https://thefootcollective.us/products/tfc-toe-bands?sca_ref=6353908.JgN9wrJuWV

* Exercise band https://a.co/d/cVisZ8D

* Foam roller https://a.co/d/91QJJve

* Long open band https://a.co/d/aXOGqzx

* A heavy kettlebell, table, post, chair (something to attach a band to)

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