LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Ankle Warm-up Block
Horizontal
Rub and Scrub Ankle
Set reps time
1 each side 30s
Big Toe Corkscrew SL Anterior Reach
Set reps 0 Tempo
1 5 each side controlled
2 5 each side controlled
1/2 Kneeling Ankle Rocks
Set reps Tempo
1 10 controlled
2 10 controlled
Split Stance 3D Ankle Rocks
Set reps Tempo
1 5 each side controlled
2 5 each side controlled
Set reps Tempo
1 5 each side controlled
2 5 each side controlled
Big Toe Corkscrew Rotational Wall Ward Quick Release
Set reps Tempo
1 5 each controlled
2 5 each controlled
Reverse Lunge Eye Tracking
Set reps Tempo
1 10 each controlled
2 10 each controlled

JB 7-Step Ankle Warm-Up

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

This is a good 7 step warm-up for anyone who has poor ankle mobility or is returning to exercise post ankle injury.

Warm-Up Blocks

Ankle Warm-up Block
Horizontal Loading

7 Step activation and mobility of the ankle to better prepare the foot/ankle complex prior to exercise.

Rub and Scrub Ankle
Set Reps Time
1 each side 30s h:m:s
ULT
Big Toe Corkscrew SL Anterior Reach
Set Reps Tempo
1 5 each side Controlled
2 5 each side Controlled
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
LAR UMT
Split Stance 3D Ankle Rocks
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 Tempo
1 5 each side Controlled
2 5 each side Controlled
Set Reps Tempo
1 5 each side Controlled
2 5 each side Controlled
UMT
Big Toe Corkscrew Rotational Wall Ward Quick Release
Set Reps Tempo
1 5 each Controlled
2 5 each Controlled
Reverse Lunge Eye Tracking
Set Reps Tempo
1 10 each Controlled
2 10 each Controlled