4Q Ankle ROM

Horizontal Loading
LAR
Self-Massage: Lower Leg
reps 2 min ea
"How-to" on Self-Massage for the Lower Leg
Set Reps
1 2 min ea
LLT
Calf Pumps
reps 10 ea side
Set Reps
1 10 ea side
2 10 ea side
LMT
Ankle Roll
reps 10 ea side
Set Reps
1 10 ea side
2 10 ea side
UMT
Internal/External Ankle Reach
reps 10 ea side
Set Reps
1 10 ea side
2 10 ea side
LAR ULT
Ankle Squash with Lateral breathing RP
time 30 sec ea side
Restful pose, stretch for the quads and breathing conditioning
Set Time
1 30 sec ea side h:m:s
2 30 sec ea side h:m:s

Perform in a half kneel ensuring the whole foot contacts the ground. Relax into the breath

GAR ULT
Restore Deep Squat
time 60s
Is a restful pose and and a stretch for the hips and low back.
Set Time
1 60s h:m:s

Use support if needed