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

TWF – Regenerative Cardio

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

After giving your feet, ankles and calves some attention, pick a form of cardio that you find enjoyable and relaxing. Maybe a short hike (in town or out of town), a slow jog, a gentle swim or some gardening.

Workout Blocks

Foot/Ankle Activation Sequence 4Q
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LAR
Self-Massage: Foot
"How-to" self-massage for the feet
Set Time
1 2:00 h:m:s

AHHPS-L1 4Q Foot/Ankle Mobility
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LAR ULT
Seated Midfoot Spiral Stretch/Massage
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
Set Reps Hold
1 10 h:m:s
ULT
Retinaculum Pump
Set Reps Hold
1 10 h:m:s
ULT
Foot Pin and Stretch
Set Reps Tempo
1 10 Controlled
ULT
Crouching Tiger
Set Reps Hold
1 10 h:m:s

Hold while on the Toes

UMT
Wall Rotational Foot Reaches
Set Reps Tempo
1 10 Controlled
LMT
Ankle Roll
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
Loaded T-Squat
Set Reps Load Tempo
1 10 Heavy Controlled
LLT
KB Single Leg Squat Touchdown
Set Reps Load Tempo
1 10 Heavy Controlled

Emphasis on driving the knee over the toe while sitting through the hips (keep your heel down).

Athlete's Choice Cardio
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You pick, as long as it's relaxing and you enjoy it and you spend 30-60 minutes doing it.