LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session

Regressed Foot/Ankle Mobility Strategies

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

To inspire your thinking, here are foot/ankle mobility strategies to be used for clients who may be limited in their movement ability.

Recovery Blocks

LLT Regressed Foot/Ankle Mobility Strategies
Circuit x 1

Various LLT Foot/Ankle Mobility Strategies.
Recommendation: 1-2 Sets, 5-10 reps, slow tempo or add a hold at end range, circuit with other mobility exercises

LLT LAR
Seated Big Toe Separator
reps 10
Set Reps
1 10
LLT LAR
Seated Little Toe Separator
reps 10
Set Reps
1 10
LLT LAR
SL Squat for Dorsiflexion
reps 10
Set Reps
1 10
LLT LAR
Big Toe Spider Walks
reps 10
Set Reps
1 10
LLT
Calf Pumps
reps 10
Set Reps
1 10

LMT Regressed Foot/Ankle Mobility Strategies
Circuit x 1

Various LMT Foot/Ankle Mobility Strategies.
Recommendation: 1-2 Sets, 5-10 reps, slow tempo or add a hold at end range, circuit with other mobility exercises. Add stability to any exercise to promote greater mobility.

LMT LAR
Seated Midfoot Push Pull
reps 10
Set Reps
1 10
LMT LAR
Little Toe Separator w/ Dorsiflexion
reps 10
Set Reps
1 10
LMT
Big Toe Separator Weight Shifts
reps 10
Set Reps
1 10
LMT
Assisted Foot Spiral
reps 10
Set Reps
1 10
LMT
Ankle Roll
reps 10
Set Reps
1 10

ULT Regressed Foot/Ankle Mobility Strategies
Circuit x 1

Various ULT Foot/Ankle Mobility Strategies.
Recommendation: 1-2 Sets, 5-10 reps, slow tempo or add a hold at end range, circuit with other mobility exercises. Add stability to any exercise to promote greater mobility.

LAR ULT
Seated Midfoot Spiral Stretch/Massage
reps 10
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
Set Reps
1 10
LAR ULT
Seated Pronate Supinate
reps 10
Set Reps
1 10
ULT
Retinaculum Pump
reps 10
Set Reps
1 10
ULT
Half Kneeling Dorsi Flexion
reps 10
Set Reps
1 10
LAR ULT
Half Kneeling Dorsiflexion Calf Raise
reps 10
Set Reps
1 10
ULT
Foot Pin and Stretch
reps 10
Set Reps
1 10
LAR ULT
Calf Raise with Foam Roller
reps 10
Set Reps
1 10
LAR ULT
Split Squat Calf Raise for Dorsiflexion
reps 10
Set Reps
1 10

UMT Foot/Ankle Mobility Strategies
Circuit x 1

Various UMT Foot/Ankle Mobility Strategies.
Recommendation: 1-2 Sets, 5-10 reps, slow tempo or add a hold at end range, circuit with other mobility exercises. Add stability to any exercise to promote greater mobility.

UMT
Forefoot Mobility
reps 10
Set Reps
1 10
LAR UMT
3D Calf Stretch
reps 10
Set Reps
1 10
LAR UMT
1/2 Kneeling Ankle Rocks
reps 10
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps
1 10
UMT
Wall Rotational Foot Reaches
reps 10
Set Reps
1 10
UMT
Internal/External Ankle Reach
reps 10
Set Reps
1 10
LAR UMT
Split Stance 3D Ankle Rocks
reps 10
There are 3 different ways to perform these subtle ankle rocks to improve foot and ankle mobility. It's important to learn all 3 and vary these movements within a program.
Set Reps
1 10
LAR UMT
Rotational Calf Raise
reps 10
This exercise is designed to mobilize the big toe and create stability through the lower extremity.
Set Reps
1 10