[NL] 6-Step Prep LLT/LMT – Foot/Ankle

SISS
Circuit x 2

Follow this foot and ankle mobility protocol. Perform all 7 movements of this block before repeating them all again for the second time.

LLT
Stationary Bike
time 3 mins
Enhances power and/or endurance in the sagittal plane.
Set Time
1 3 mins h:m:s
2 3 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LMT
Big Toe Corkscrew Monster Band Spiral Squat
reps 5 each
Set Reps
1 5 each
2 5 each

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
SL Hip Hinge
reps 5 each
Set Reps
1 5 each
2 5 each

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Band Lateral Foot Reach with Anterior Ward
reps 5 each
Set Reps
1 5 each
2 5 each

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding
reps 5 each
Set Reps
1 5 each
2 5 each

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Diagonal Lift Eye Tracking
reps 5 each
Set Reps
1 5 each
2 5 each

STIMULATION - Intended to stimulate sensory-motor responses