Foot and Ankle Active Recovery

Horizontal Loading

This is a structured work in block using activation, and mobility to promote better recovery between exercise sessions or workout days to make you move better and move more, making you and your feet and ankles feel great. Should take you around 12 minutes once you have learned the exercises.

ULT
Ankle Rub + Scrub
time 15 sec each area
intensity 2
Tempo controlled
Set Time Intensity Tempo
1 15 sec each area h:m:s 2 RPE Controlled
ULT
Big Toe Corkscrew SL Anterior Reach
reps 3 each side
load light
Tempo controlled
Set Reps Load Tempo
1 3 each side Light Controlled
ULT
Half Kneeling Dorsi Flexion
reps 10 each side
load light
Tempo controlled
Set Reps Load Tempo
1 10 each side Light Controlled
UMT
Internal/External Ankle Reach
reps 10 each side
load light
Tempo controlled
Set Reps Load Tempo
1 10 each side Light Controlled
UMT
Big Toe Corkscrew SL Rotational Reach
reps 3 each side
load light
Tempo controlled
Set Reps Load Tempo
1 3 each side Light Controlled
LLT
Ankle Band Walks
reps 5 each side
load light
Tempo controlled
Set Reps Load Tempo
1 5 each side Light Controlled
LLT
Band Resisted Quick Feet
reps 5
load light
Tempo fast
Develops positional stability and enhances quickness and coordination at the feet.
Set Reps Load Tempo
1 5 Light Fast