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FIVE ADVANCED ANKLE MOBILITY DRILLS

FIVE ADVANCED ANKLE MOBILITY DRILLS

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.

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. 

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.

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.

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FIVE ADVANCED ANKLE MOBILITY DRILLS

FIVE ADVANCED ANKLE MOBILITY DRILLS

FIVE ADVANCED ANKLE MOBILITY DRILLS

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.

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. 

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.

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.