Todays focus in working on creating some space and mobility in the foot and ankle.
our aim is to improve foot posture, flexibility of the ankle and improve your overall movement function over time.
LD – 4Q Foot/Ankle Mobility
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
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
Retinaculum Pump
reps
10
Hold
5s
reps
10
Hold
5s
| Set | Reps | Hold |
|---|---|---|
| 1 | 10 | 5s h:m:s |
| 2 | 10 | 5s h:m:s |
working slowly in this movement to sit back, only work within your threshold.
ULT
Crouching Tiger
reps
10
Hold
3-5s
reps
10
Hold
3-5s
| Set | Reps | Hold |
|---|---|---|
| 1 | 10 | 3-5s h:m:s |
| 2 | 10 | 3-5s h:m:s |
Modify this using a railing or chair to hold onto and only squat to range and push forward onto toes as yourto your comforta range on your 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 |