7-Step Prep (foot & ankle) Horizontal Loading Program design for myself as preparation before running. Show All Acute Variables ULT Ankle Rub + Scrub time 30 sec each Set Time 1 30 sec each h:m:s Show Acute Variables LAR ULT Rolling Reaches reps 10 each Tempo controlled Set Reps Tempo 1 10 each Controlled 2 10 each Controlled Show Acute Variables LAR ULT Half Kneeling Dorsiflexion Calf Raise reps 10 each Tempo controlled Set Reps Tempo 1 10 each Controlled 2 10 each Controlled Show Acute Variables UMT Wall Rotational Foot Reaches reps 10 each Set Reps 1 10 each 2 10 each Show Acute Variables LMT Runner’s Rotational Hinge Ball Knee Drive reps 10 Set Reps 1 10 Show Acute Variables UMT Split Stance Coil Squat Explosive reps 10 each Set Reps 1 10 each Show Acute Variables LMT LAR HyperVolt-Knee Vibration time 1 min Set Time 1 1 min h:m:s Show Acute Variables × Click to preview an activity Share × Copy this link to share this program. Anyone with this link will be able to view the program.