LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7 step warm up (ankle)
Horizontal
Rub and Scrub Ankle
Set time
1 10s each ankle
Calf Pumps
Set reps load Tempo
1 10 moderate slow
2 10 moderate slow
1/2 Kneeling Ankle Rocks
Set reps Tempo
1 10 controlled
2 10 controlled
Big Toe Corkscrew SL Rotational Reach
Set reps Tempo
1 10 controlled
2 10 controlled
Ankle Roll
Set reps weight_kgs Tempo
1 10 10 controlled
2 10 10 controlled
Ankle Band Walks
Set reps Tempo
1 15 controlled
2 15 controlled
3-Count Skater Hold
Set reps Tempo
1 20 fast

Cooper M 7 step warm up ankle (sample)

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This warm up is geared toward runners. Getting the ankles warmed up and mobile will help increase mobility through the rest of the chain up the body. Dress shoes, sitting, and jumping into a run can be a recipe for stiffness and injury. This will better prepare your ankle joints for action.

Warm-Up Blocks

7 step warm up (ankle)
Horizontal Loading

Rub and Scrub Ankle
Set Time
1 10s each ankle h:m:s
LLT
Calf Pumps
Set Reps Load Tempo
1 10 Moderate Slow
2 10 Moderate Slow
LAR UMT
1/2 Kneeling Ankle Rocks
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Big Toe Corkscrew SL Rotational Reach
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Ankle Roll
Set Reps Weight Tempo
1 10 10 kgs Controlled
2 10 10 kgs Controlled
LLT
Ankle Band Walks
Set Reps Tempo
1 15 Controlled
2 15 Controlled
UMT
3-Count Skater Hold
Develop agility and neuromuscular control in the frontal transverse plane.
Set Reps Tempo
1 20 Fast