LVL1. Foot and ankle activation and mobility – fundamentals

Tri-Set x 1

This block is to build a great base line of mobility and activate the body especially on work-in days. This can also be used before workout days. This is a fundamental block and is for clients with overall mobility restrictions and aim to teach how to mobilize their body better.
On work-out days: Do only one round of each exercise.
On work-in days: Do two rounds of each exercise.

ULT
Ankle Rub + Scrub
time 10s perside
0
Set Time
1 10s perside h:m:s

Rub and scrub the ankle and foot to increase fluid dynamics (improve blood, water and lymph fluid circulation) to prepare for work

LAR ULT
Calf Raise with Foam Roller
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

Do as controlled as possible trying to reach as far high as possible. You can do also on a step to get deeper stretch on the dorsiflexion.

UMT
SL Balance Rotational Knee Driver
reps 10 per side
Tempo controlled
Set Reps Tempo
1 10 per side Controlled

Keep trying to get to end range of motion. You should feel the standing leg glutes activated