7-step Foot/Ankle Regeneration

Circuit x 2
LAR
Self-Massage: Lower Leg
time 1-2m ea.
"How-to" on Self-Massage for the Lower Leg
Set Time
1 1-2m ea. h:m:s
2 1-2m ea. h:m:s
ULT
Calf Raise
reps 5
Set Reps
1 5
2 5
LAR ULT
Half Kneeling Dorsiflexion Calf Raise
reps 10 ea.
Set Reps
1 10 ea.
2 10 ea.
LAR UMT
Half Kneeling Spiral Rocks
reps 10 ea.
Set Reps
1 10 ea.
2 10 ea.
UMT
Alternating SL Rotational Quarter Squat Touchdown
reps 3 ea.
Set Reps
1 3 ea.
2 3 ea.
ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward
reps 5 ea.
Set Reps
1 5 ea.
2 5 ea.
LAR
Surface walk – Sand
time 1m
Set Time
1 1m h:m:s
2 1m h:m:s

Or carpet, towel, fuzzy blanket, etc. alternative surface you're not used to walking on.

LPR ULT
Recovery: Elevate Feet
time 2m
Lie on your back in a comfortable position and elevate your feet. Hold this position for a 5 minutes. then get up move around and return to the position. Do this protocol for 2-4 times.
Set Time
1 2m h:m:s
2 2m h:m:s