[AJ] 7 Step Prep (Feet & Knees) – L1

Horizontal Loading

7 step prep for the feet & knees

Rub and Scrub Plantar Fascia
time 1 minute per side
Set Time
1 1 minute per side h:m:s

Using a tennis ball and/or your knuckles, massage the bottom of the foot.

ULT
Big Toe Corkscrew SL Anterior Reach
reps 10 each side
Set Reps
1 10 each side
ULT
Retinaculum Pump
reps 10 each side
Set Reps
1 10 each side
LMT
Ankle Roll
reps 10 each side
load light
Set Reps Load
1 10 each side Light
UMT
Big Toe Corkscrew SL Rotational Reach
reps 10 each side
Set Reps
1 10 each side
ULT
Forward Back Hop to Tuck Jump
reps 5
Primes the body for explosive acceleration.
Set Reps
1 5

Four small jumps forward and back, building to the 5th one when you jump and tuck. Repeat x5.

LLT LAR
Knee Plucking
time 1 minute each side
Set Time
1 1 minute each side h:m:s