Set	reps	Hold
1	10	5s
2	10	5s

Set	reps	Hold
1	10	5s
2	10	5s

Set	reps	Tempo
1	5	controlled
2	5	controlled

Set	reps	Hold
1	10	5s
2	10	5s

Set	reps	Tempo
1	10	controlled
2	10	controlled

Set	reps	load	Tempo
1	5	light	controlled
2	5	light	controlled

Set	reps	load	Tempo
1	5	light	controlled
2	5	light	controlled

Set	reps	load	Tempo
1	5	light	controlled
2	5	light	controlled

Dr Z 4Q Foot/Ankle Mobility

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout Blocks

AHHPS-L1 4Q Foot/Ankle Mobility
Horizontal Loading

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	5s h:m:s
2	10	5s h:m:s

ULT
Retinaculum Pump

Set	Reps	Hold
1	10	5s h:m:s
2	10	5s h:m:s

ULT
Foot Pin and Stretch

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

ULT
Crouching Tiger

Set	Reps	Hold
1	10	5s h:m:s
2	10	5s h:m:s

Hold while on the Toes

UMT
Wall Rotational Foot Reaches

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

LMT
Ankle Roll

Set	Reps	Load	Tempo
1	5	Light	Controlled
2	5	Light	Controlled

LMT
Loaded T-Squat

Set	Reps	Load	Tempo
1	5	Light	Controlled
2	5	Light	Controlled

LLT
KB Single Leg Squat Touchdown

Set	Reps	Load	Tempo
1	5	Light	Controlled
2	5	Light	Controlled

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

Workout Blocks

AHHPS-L1 4Q Foot/Ankle Mobility Horizontal Loading

LAR ULT Seated Midfoot Spiral Stretch/Massage

ULT Retinaculum Pump

ULT Foot Pin and Stretch

ULT Crouching Tiger

UMT Wall Rotational Foot Reaches

LMT Ankle Roll

LMT Loaded T-Squat

LLT KB Single Leg Squat Touchdown