LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Work-In

Recovery Session

Recovery Blocks

Foot/Ankle Activation + Mobility 1

Circuit x 2

Manual Foot Mobility 2 x 2 min L foot

Set	time
1	2 min L foot
2	2 min R foot

Rub and Scrub Ankle 2 x 1 min L

Set	time
1	1 min L
2	1 min R

Calf Raise 2 x 5

Set	reps	Hold
1	5	5s hold
2	5	5s hold

Sagittal Kneeling Ankle Mobility 2 x 5 each

Set	reps
1	5 each
2	5 each

Wall Assisted Pronation/Supination 2 x 10 each

Set	reps
1	10 each
2	10 each

Wall Assisted Diagonal Foot Reach 2 x 10 each

Set	reps
1	10 each
2	10 each

Big Toe Corkscrew SL Anterior Reach 2 x 10 each

Set	reps
1	10 each
2	10 each

Airplane Balance 2 x 5 each

Set	reps	Tempo
1	5 each	controlled
2	5 each	controlled

Eye Tracking Reverse Lunge 2 x 10 each

Set	reps
1	10 each
2	10 each

Foot/Ankle Activation + Mobility Session

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

This session is made for your foot and ankle (Treating the knee ;)) Activating muscles and creating space. Maintenance work :)

Recovery Blocks

Foot/Ankle Activation + Mobility 1
Circuit x 2

This block is designed to hydrate the tissues, create space and activate muscles in your lower leg. Do them after each other. 2 rounds excepts the first 2 drills.

LAR ULT
Manual Foot Mobility

time 2 min L foot

"How to" Mobilize your Feet...

Set	Time
1	2 min L foot h:m:s
2	2 min R foot h:m:s

Rub and Scrub Ankle

time 1 min L

Set	Time
1	1 min L h:m:s
2	1 min R h:m:s

ULT
Calf Raise

reps 5

Hold 5s hold

Set	Reps	Hold
1	5	5s hold h:m:s
2	5	5s hold h:m:s

LAR ULT
Sagittal Kneeling Ankle Mobility

reps 5 each

Set	Reps
1	5 each
2	5 each

UMT
Wall Assisted Pronation/Supination

reps 10 each

Both hands at shoulder height against the wall, stand on 1 leg. Bend the knee of the opposite leg at an angle of 90° and swing this leg from left to right. The supporting foot should always point forward.

Set	Reps
1	10 each
2	10 each

UMT
Wall Assisted Diagonal Foot Reach

reps 10 each

Both hands at shoulder height against the wall, stand on 1 leg. Reach the other foot alternately left and right. Relax the supporting leg, the knee can bend.

Set	Reps
1	10 each
2	10 each

ULT
Big Toe Corkscrew SL Anterior Reach

reps 10 each

Set	Reps
1	10 each
2	10 each

ULT
Airplane Balance

reps 5 each

Tempo controlled

Set	Reps	Tempo
1	5 each	Controlled
2	5 each	Controlled

ULT
Eye Tracking Reverse Lunge

reps 10 each

Extend one arm thumb up. Follow your nail with your eyes (head fixed). Move your hand up, and the two sides while performing a reverse lunge with the same leg.

Set	Reps
1	10 each
2	10 each

Recovery Blocks

Foot/Ankle Activation + Mobility 1 Circuit x 2

LAR ULT Manual Foot Mobility time 2 min L foot

Rub and Scrub Ankle time 1 min L

ULT Calf Raise reps 5 Hold 5s hold

LAR ULT Sagittal Kneeling Ankle Mobility reps 5 each

UMT Wall Assisted Pronation/Supination reps 10 each

UMT Wall Assisted Diagonal Foot Reach reps 10 each

ULT Big Toe Corkscrew SL Anterior Reach reps 10 each

ULT Airplane Balance reps 5 each Tempo controlled

ULT Eye Tracking Reverse Lunge reps 10 each

Foot/Ankle Activation + Mobility 1
Circuit x 2

LAR ULT
Manual Foot Mobility

time 2 min L foot

Rub and Scrub Ankle

time 1 min L

ULT
Calf Raise

reps 5

Hold 5s hold

LAR ULT
Sagittal Kneeling Ankle Mobility

reps 5 each

UMT
Wall Assisted Pronation/Supination

reps 10 each

UMT
Wall Assisted Diagonal Foot Reach

reps 10 each

ULT
Big Toe Corkscrew SL Anterior Reach

reps 10 each

ULT
Airplane Balance

reps 5 each

Tempo controlled

ULT
Eye Tracking Reverse Lunge

reps 10 each