4Q Foot & Ankle

SISS
Giant Set x 1

Perform this block at least twice, but ideally 3-4x.

LAR ULT
Supported Crouch Flexions
reps 8-12
Tempo controlled
Set Reps Tempo
1 8-12 Controlled
LAR UMT
Supported Knee Rotation
reps 8-12 each side
Tempo controlled
Low Arch Mobility
Set Reps Tempo
1 8-12 each side Controlled

For neutral foot, move in the full range. For high arch move the knee medially.

LLT LAR
Foot – Loaded Eccentric Lowering
reps 8-12 each side
Tempo controlled
Set Reps Tempo
1 8-12 each side Controlled
LMT LAR
Loaded Lateral Sways
reps 8-12
load moderate
Tempo controlled
Set Reps Load Tempo
1 8-12 Moderate Controlled

Keep medial arches of the ground