Foot/Ankle activation

Horizontal Loading
Activation – Rub and Scrub Plantar Fascia
time 30s
intensity 2
Set Time Intensity
1 30s h:m:s 2 RPE
ULT
Bosu Back Lunge
reps 10 Each
Tempo 4:2:1
Rest 30s
Set Reps Tempo Rest
1 10 Each 4:2:1 30s (h:m:s)
2 10 Each 4:2:1 30s (h:m:s)
UMT
Plyo Skater
reps 5 each
intensity 5
Tempo explosive
Rest 1min
Develops dynamic balance and agility in the frontal plane.
Set Reps Intensity Tempo Rest
1 5 each 5 RPE Explosive 1min (h:m:s)
2 5 each 5 RPE Explosive 1min (h:m:s)
GAR LLT
Strength – Head Preposition Squat [VIPR]
reps 5 each
Tempo slow
Rest 30s
Set Reps Tempo Rest
1 5 each Slow 30s (h:m:s)