4Q Foot/Ankle Mobility 1

Giant Set x 2
LLT
Calf Pumps
reps 10 each side
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10 each side Controlled 30s (h:m:s)
2 10 each side Controlled 30s (h:m:s)
ULT
Half Kneeling Dorsi Flexion
reps 10 each side
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10 each side Controlled 30s (h:m:s)
2 10 each side Controlled 30s (h:m:s)
LAR UMT
Half Kneeling Spiral Rocks
reps 10 each side
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10 each side Controlled 30s (h:m:s)
2 10 each side Controlled 30s (h:m:s)
UMT
Kneeling Rotational Get Up
reps 10 each side
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10 each side Controlled 30s (h:m:s)
2 10 each side Controlled 30s (h:m:s)

Skip this exercise if this is not working for your knees or seems to much for your current level of mobility. Alternatively use a prop for support.