Alison Walk/workout Corrective Exercises for Ankle & Hips

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Do this sequence before a bush walk or gym workout to increase mobility as well as up-regulate the nervous system of the ankle complex & the lumbopelvic hip girdle. Both of which will take pressure off your knees.

ULT
Trigger Point Calf Complex

time 3x 30 Sec each leg

Set	Time
1	3x 30 Sec each leg h:m:s

ULT
Calf Stretch

time 45 Secs each side

Set	Time
1	45 Secs each side h:m:s

ULT
Big Toe Push Down

reps 10

Set	Reps
1	10

ULT
Trigger Point Glutes

time 45 Secs each side

Set	Time
1	45 Secs each side h:m:s

ULT
90/90 Hip Moblility

reps 3x 10 sec Push/release

Tempo controlled

Set	Reps	Tempo
1	3x 10 sec Push/release	Controlled
2	8 Reps Up & Down	Controlled

ULT
Side Lying Leg Lift

reps 10+10

Tempo controlled

Set	Reps	Tempo
1	10+10	Controlled

ULT
Glute Bridges

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled

ULT Trigger Point Calf Complex time 3x 30 Sec each leg

ULT Calf Stretch time 45 Secs each side

ULT Big Toe Push Down reps 10

ULT Trigger Point Glutes time 45 Secs each side

ULT 90/90 Hip Moblility reps 3x 10 sec Push/release Tempo controlled

ULT Side Lying Leg Lift reps 10+10 Tempo controlled