Hi guys, this is H. This is your Ankle Mobility 1. You have one resistant band attached to the squat rack, put it around your ankle, one near the back.
As you can see, the first movement what you want to do is just drive in your knee as far forward as you can, and then bring it back again. So keeping your heel on the ground at all times. The second mobility you can do, the same movement. The only difference is you’re going to face the squat rack. As you can see, Phil is now moving the opposite side.
You can use your hands to get more resistance by pulling the band if you want to. If not, just doing the same thing, heels on the ground, just making sure that the ankles stay in the same position, driving your heel, and driving your knees over your toes and back again. Try 12 repetitions on each side, doing three or four rounds before your training.
ANKLE MOBILITY 1! Edition 1! This week's focus is your ankle. Tight ankle could be a problem for the bottom position of your squat. The inability to dorsiflex your ankle could cause a weight shift that will throw you out of the centre of mass. Do 10-12 reps on each side for 2-4 rounds prior to your training! #coach #personaltraining #training #movement #mobility #rbtgyms #resultbasedtraining #anklemob #ankles #squats #photooftheday #strength #fitnes #southmelbourne #strong #flexibility #transformation
Today’s edition of ankle mobility is just a progression from what we did from number 1. You still have the band anchored to the squat rack with the band still looped around the ankle, but now we’re adding a plate in front of your toes. You’re stepping onto that.
What you do, you try to hold onto something. So we have a box in front of Phil to just keep the body weight in front of him. From there, you’re just going to keep the tension, and try to drive the knee as far forward as you can, and keep it straight, again, as you come up.
Do a few repetitions with this. Same thing again, 12 to 15 repetitions. You can do multiple sets until you feel better. Assess, and then do this, and then reassess again.
ANKLE MOBILITY 2! Edition 2! Progression mobility work from yesterday's mob. Focusing on greater range of dorsiflexion by providing a platform at the bottom of the toes. Do 10-12 reps on each side for 2-4 rounds prior to your training! #coach #personaltraining #training #movement #mobility #rbtgyms #resultbasedtraining #anklemob #ankles #squats #photooftheday #strength #fitnes #southmelbourne #strong #flexibility #transformation
In Ankle Mobility 3 you will need a barbell, and you need to put some weights on it. You have to have some weight on it, otherwise you can’t do it. This is pretty advanced; weightlifters do this a lot. What you want to do is pretty simple. Try it without your shoes. Pick it up, and from there what you want to do, you’re going to rest it on top of your knees. Just right on top of your VMO, and then you’re just going to sit from there.
You want to rest the barbell right on top of your legs. And you will feel that pushes your ankles to be in a dorsal flexion position. You can try to hold this for 30 to 60 seconds, depending on how strong you are, and depending on how well your dorsal flexion is. If you feel like it’s starting to hurt you, stand up slowly, and make sure you hold the weight, and then you can do it again.
ANKLE MOBILITY 3! This is an advanced mobilisation technique used a lot by weight lifters, but can be extremely beneficial for helping your Dorsi range of motion. When the knee travels over the line of the toes when performing a squat. Give at a go and let us know how it goes 😊 Tag a mate who needs this. #Rbtgyms #Mobility #health #fitness #gymlife #training
ANKLE MOBILITY 4! Progression to your squat stance. Bringing the knee to flexion and pushing the knee over the toes using the body weight. Start with one side for 10-15 reps for few sets and then do the other side. Move better, squat deeper! #squats #squat #transformation #flexibility #strong #southmelbourne #fitness #coach #rbt #rbtgyms #resultbasedtraining #mobility #movement
This is your Ankle Mobility 5. We’re reintroducing ankle flossing today. We’re using a VooDoo Band for your flossing. I’m going to put in the descriptions what flossing is all about.
Basically, what you want to do, you want to have 50% to 70% of tension around your ankles, starting from your foot all the way up to your gastrocnemius (calf). What you want to do is you want to make sure that it’s over layered, there’s not a single layer. Once you get to the ends, just nice and tightly, just wrap it around.
In terms of your mobility or stretching, you can do an open-chin application such as dorsal flexion, or plantar flexion. You can have an inversion or eversion. You can even just do a circle, or whatever you want to do. You can even step out, and just really drive your knees over your toes while keeping your heels on the ground. This is really good for your squat. Try it out.
*Flossing: Voodoo Floss helps break up intramuscular junk to allow for greater mobility and restore joint mechanics.
ANKLE MOBILITY 5! Last mobility drill for this week's mobility videos, ankle edition! Introducing the vodoo floss. Vodoo wrapping one of he best way to restore sliding surfaces like your ankle and forefoot. Keep the tension at around 50-70%and the band and tension will force your foot through the full range of motion. #strengthcoach #strength #coach #trainer #personaltrainer #personaltraining #rbt #resultbasedtraining #southmelbourne #movement #exos #fmastrength #fma #gym #fitness #powerlifting #strengthandconditioing #mobility #transformation #photooftheday #motivation #nutrition #kettlebell #barbell #shoulders #hips #spinal #stability