MOBILITY

Every 3 days we will address a different joint, and work on maximizing its range of motion and efficiency.

Day 1

Soft tissue

Day 2

Static stretching

Day 3

Isolated Strengthening &

CW corrective recommendation

*Disclaimer: If you are in serious pain it is advised to be evaluated by a medical professional before taking part in any program.

FOOT & ANKLE

Day 1: Soft Tissue 

CORRECTIVE PROTOCOL

General Ankle Mobility

1: Roll Bottom of both feet 2 x 2 Min/Leg

2: Roll Out Achilles up to calf 4 Min/Leg

3: Achilles Stretch 4x 45 Seconds/Leg

4: Calf Stretch 4x 45 Seconds/Leg

5: Toe Raise 3x15 Each

6: Foot Circles 3x10 Each

7: Heel Walk 3x10 Steps Each

Day 2: Static Stretching
Day 3: Isolated Strengthening

PLANTAR FASCIITIS​

Step 1-4 / Then 3 Rounds of 10 Towel Scrunches

PLANTAR FASCIITIS​

Sprained/Rolled ankle note:

Be sure to spend extra time on the opposite ankle for steps 2-4. The other ankle compensates for a great deal of extra work, causing the opposite calf to be overactive.

Step 1-4 / Then 3 Rounds of 10 Towel Scrunches

FOOT & ANKLE

Day 1: Soft Tissue 
Day 2: Static Stretching
Day 3: Isolated Strengthening

CORRECTIVE PROTOCOL

1: Roll Bottom of both feet 2 x 2 Min/Leg

2: Roll Out Achilles up to calf 4 Min/Leg

3: Achilles Stretch 4x 45 Seconds/Leg

4: Calf Stretch 4x 45 Seconds/Leg

5: Toe Raise 3x15 Each

6: Foot Circles 3x10 Each

7: Heel Walk 3x10 Steps Each

PLANTAR FASCIITIS​

General Ankle Mobility

PLANTAR FASCIITIS​

FOOT & ANKLE

Day 1: Soft Tissue 
Day 2: Static Stretching
Day 3: Isolated Strengthening

CORRECTIVE PROTOCOL

General Ankle Mobility

1: Roll Bottom of both feet 2 x 2 Min/Leg

2: Roll Out Achilles up to calf 4 Min/Leg

3: Achilles Stretch 4x 45 Seconds/Leg

4: Calf Stretch 4x 45 Seconds/Leg

5: Toe Raise 3x15 Each

6: Foot Circles 3x10 Each

7: Heel Walk 3x10 Steps Each

Step 1-4 / Then 3 Rounds of 10 Towel Scrunches

PLANTAR FASCIITIS​

Be sure to spend extra time on the opposite ankle for steps 2-4. The other ankle compensates for a great deal of extra work, causing the opposite calf to be overactive.

SPRAINED ANKLE

KNEE & HIP FLEXOR

Day 1: Soft Tissue 
Day 2: Static Stretching
Day 3: Isolated Strengthening
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