This is a great warmup to prep ankle and feet for exercise and/or for those who want to move their ankle better and increase ankle mobility.
7 Step Prep for Ankles (A)
SISS
x 1
ULT
Ankle Rub + Scrub
time
1min each ankle
time
10s each spot
time
1min each ankle
time
10s each spot
Set | Time | Time |
---|---|---|
1 | 1min each ankle h:m:s | 10s Each Spot h:m:s |
make fist your hand and rub the front, sides and back parts of your ankle.
ULT
Big Toe Corkscrew SL Anterior Reach
reps
5 each side
Tempo
controlled
reps
5 each side
Tempo
controlled
Set | Reps | Tempo |
---|---|---|
1 | 5 each side | Controlled |
2 | 5 each side | Controlled |
Big Toe Corkscrew: with big toe on ground start rotate knee from in to out spreading the big toe.
LAR
UMT
Split Stance 3D Ankle Rocks
reps
5 each side
Tempo
controlled
reps
5 each side
Tempo
controlled
There are 3 different ways to perform these subtle ankle rocks to improve foot and ankle mobility. It's important to learn all 3 and vary these movements within a program.
Set | Reps | Tempo |
---|---|---|
1 | 5 each side | Controlled |
2 | 5 each side | Controlled |
Back heel is raised and front foots stay planted on the ground
LMT
Ankle Roll
reps
5 each side
load
light
Tempo
controlled
reps
5 each side
load
light
Tempo
controlled
Set | Reps | Load | Tempo |
---|---|---|---|
1 | 5 each side | Light | Controlled |
2 | 5 each side | Light | Controlled |
Modification: No weight needed use bodyweight only.
LMT
Big Toe Corkscrew Monster Band Spiral Squat
reps
5 each side
load
moderate
Tempo
controlled
reps
5 each side
load
moderate
Tempo
controlled
Set | Reps | Load | Tempo |
---|---|---|---|
1 | 5 each side | Moderate | Controlled |
2 | 5 each side | Moderate | Controlled |
use moderate band and attach to stable pole. Wrap ankle and open big toe.