I have become interested in exercising small and stabilizing muscles. Foot strengthening to help with my weak foot arches, training small leg muscles (like kneesovertoesguy recommends) to help with my patellar tendonitis. I also think it would be good for my overall conditioning, I enjoy hiking very much and want to go for longer hikes again soon.

Training grip strength and forearms might also be fun. I'm very weak there, because I never do manual labor and it isn't trained in the gym usually. In this case the main advantage would probably aesthetic, though, and the novelty of training.

 

Please share tips if you do such training, but here comes my big question: How would you incorporate this into training? As part of a normal routine, but instead of 6-9 exercises on upper body day I do three more?