4Q Foot and Ankle Mobility Level 2

Giant Set x 1

This program is meant to help prep feet/ankles for a dynamic hike, walk, run, or mountain bike ride.
It allows for more motion throughout foot and ankle for injury prevention.
Can also do as a part of a cool down or on a recovery day

LAR ULT
Seated Midfoot Spiral Stretch/Massage
time 30 sec
0
Tempo controlled
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
Set Time Tempo
1 30 sec h:m:s Controlled

Perform barefoot

LAR UMT
1/2 Kneeling Ankle Rocks
reps 10 each leg
Tempo controlled
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps Tempo
1 10 each leg Controlled

Perform barefoot in grass or sand if possible

LLT
KB Single Leg Squat Touchdown
reps 10 each side
Tempo controlled
Set Reps Tempo
1 10 each side Controlled

Perform barefoot in grass or on sand if possible

LMT
Ankle Roll
reps 10 each side
Tempo controlled
Set Reps Tempo
1 10 each side Controlled

Perform barefoot on grass or sand if possible