AHHPS-L1 – Week 03 – Mobility Day 1
AHHPS 4Q Foot/Ankle Mobility
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
AHHPS-L1 4Q Foot/Ankle Mobility
Circuit
x 2
LAR
ULT
Seated Midfoot Spiral Stretch/Massage
reps
10
Hold
5s
reps
10
Hold
5s
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
Set | Reps | Hold |
---|---|---|
1 | 10 | 5s h:m:s |
2 | 10 | 5s h:m:s |
ULT
Crouching Tiger
reps
10
Hold
5s
reps
10
Hold
5s
Set | Reps | Hold |
---|---|---|
1 | 10 | 5s h:m:s |
2 | 10 | 5s h:m:s |
Hold while on the Toes
UMT
Wall Rotational Foot Reaches
reps
10
Tempo
controlled
reps
10
Tempo
controlled
Set | Reps | Tempo |
---|---|---|
1 | 10 | Controlled |
2 | 10 | Controlled |
LMT
Ankle Roll
reps
5
load
light
Tempo
controlled
reps
5
load
light
Tempo
controlled
Set | Reps | Load | Tempo |
---|---|---|---|
1 | 5 | Light | Controlled |
2 | 5 | Light | Controlled |