The intention is to make it challenging for the stance foot and ankle (as well as knee, hip, pelvis and spine) to maintain static stability by moving proximal joints and contralateral limb, with weight. The weight, at a distance, amplifies stability issues and forces learning at the foot and ankle.
Equipment needed: a heavy kettlebell.
Dosage: 4 to 5 repetitions should be enough, each side.
Extra: place something under the lateral foot to magnify stability mistakes and increase learning stimulus.