7-Step Prep Foot/Ankle CR

Circuit x 1

This routine was designed to address lack of dorsiflexion.

ULT
Ankle Rub + Scrub
reps 60 secs
time 60 secs
Rest 0
Set Reps Time Rest
1 60 secs 60 Secs h:m:s 0 (h:m:s)
ULT
Big Toe Corkscrew SL Anterior Reach
reps 6 per side
Rest 0
Set Reps Rest
1 6 per side 0 (h:m:s)

Keep heel of planted foot on the ground

ULT
Half Kneeling Dorsi Flexion
reps 6 per side
Rest 20 secs
Set Reps Rest
1 6 per side 20 secs (h:m:s)

Keep the heel of front foot grounded.

UMT
Through the Leg Get Up
reps 3 per side
Rest 30 secs
Set Reps Rest
1 3 per side 30 secs (h:m:s)
UMT
Squat to SL Shift
reps 6 each side
Rest 0
Set Reps Rest
1 6 each side 0 (h:m:s)
LMT
Monster Band T-Squat Quick Release
reps 6
Rest 0
Set Reps Rest
1 6 0 (h:m:s)
LLT
Band Resisted Quick Feet
reps 20 secs
Rest 1 min
Develops positional stability and enhances quickness and coordination at the feet.
Set Reps Rest
1 20 secs 1 min (h:m:s)