7-Step Prep-SPECIAL POP- 4Q Foot/Ankle – AJ [HOME/SP]

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Here is a 7-Step warmup for a client with movement limitations and minimal equipment. These activities target the foot/ankle complex in a 4Q manner, using equipment easily found in the home or office. All that’s needed is a wall, a chair/bed/bench, and a big bath towel. The exercises can be progressed simply by taking the assistance (wall or chair) away.

ULT
ULT Seated Towel Plantar Rub and Scrub – AJ
time 20s/s
Rest 15s
Special Consideration Exercise - For those who have trouble reaching areas and minimal equipment.
Set Time Rest
1 20s/s h:m:s 15s (h:m:s)
ULT
ULT Assisted Big Toe Corkscrew SL Anterior Reach – AJ
reps 5/s
Tempo controlled
Progression = move away from wall
Set Reps Tempo
1 5/s Controlled
ULT
ULT Standing Wall Dorsiflexion – AJ
reps 10/s
0
Tempo controlled
MORE force on ankles/LESS force on knees
Set Reps Tempo
1 10/s Controlled
UMT
UMT Wall Assisted Rotational Calf Raise – AJ
reps 10/s
Tempo controlled
Rest 15s
Balance assistance
Set Reps Tempo Rest
1 10/s Controlled 15s (h:m:s)
UMT
UMT Big Toe Corkscrew SL Rotational Reach – AJ
reps 5/s
Tempo controlled
Add repetitions to adjust warmup
Set Reps Tempo
1 5/s Controlled
UMT
UMT Big Toe Corkscrew Rotational Wall Ward Quick Release – AJ
reps 5/s
Excitation Activation Corkscrew Foot
Set Reps
1 5/s
UMT
UMT Lateral Lunge Thumb Eye Tracking – AJ
reps 5/s
Tempo controlled
You can make variations to this. For load, grab with both hands and keep eyes on the dumbbell, sandbag, etc any resistance you use.
Set Reps Tempo
1 5/s Controlled