7-Step Prep (Foot / Ankle)

Circuit x 1

This 7-Step Prep can be used as a warm up or a work in day. Make sure to follow notes so you only have to use a Band and 1 ViPR for this warm-up to minimize Equipment. This would be great to use prior to an agility, sports performance, and heavy UMT or LMT day. This could also be used to strengthen/develop your foot and ankle on a work in day. If it’s going to be used for a work in day, be sure to complete 3-4 sets of this circuit.

ULT
Ankle Rub + Scrub
time 10 - 15 secs
Tempo fast
Rest 0
Set Time Tempo Rest
1 10 - 15 secs h:m:s Fast 0 (h:m:s)

Rub and scrub ankle and then immediately self massage same side foot for the same amount of time (10-15 Seconds). Repeat on other ankle/foot.

LLT
Ankle Band Walks
reps 40
Tempo controlled
Rest 0s
Set Reps Tempo Rest
1 40 Controlled 0s (h:m:s)
UMT
Wall Rotational Foot Reaches
reps 8 reps per Foot
Tempo controlled
Rest 0s
Set Reps Tempo Rest
1 8 reps per Foot Controlled 0s (h:m:s)

Long exhale as foot rotates out.

LMT
Ankle Roll
reps 5 reps per Foot
load moderate
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 reps per Foot Moderate Controlled 0s (h:m:s)

Inhale and hold for 1 Second at bottom of Rep. A ViPR could be used in place of weight.

LMT
Steering Wheel Lateral Quick Feet with ViPR PRO
reps 30
Enhances quickness and coordination in the feet while moving load across the midline.
Set Reps
1 30
GAR LLT
ViPR PRO – Head Preposition, Squat
reps 5 reps per si
load moderate
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 reps per si Moderate Controlled 0s (h:m:s)

Exhalation and 1-2 Second Pause at bottom of each Rep