7 Step Prep for Ankles (A)

SISS
x 1

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.

ULT
Ankle Rub + Scrub
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
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
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
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
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.

LMT
Monster Band T-Squat Quick Release
reps 5 each side
load moderate
Tempo controlled
Set Reps Load Tempo
1 5 each side Moderate Controlled
2 5 each side Moderate Controlled

plant all toes on the ground

LAR
Surface walk – Sand
reps walk
time 3 minutes
Tempo controlled
Set Reps Time Tempo
1 walk 3 Minutes h:m:s Controlled

if sand is unavailable try grass, rocks, or any textured flooring like fuzzy carpet or rug.