2 classes per week
This program is for intermediate students. We will do 2 ankle classes per week for 12 weeks!
WEEK 1:
Day 1 - Short Class 9
Day 2 - Short Class 28
WEEK 2:
Day 1 - Class 26
Day 2 - Short Class 72
WEEK 3:
Day 1 - Short Class 9
Day 2 - Short Class 28
WEEK 4:
Day 1 - Class 26
Day 2 - Short Class 72
WEEK 5:
Day 1 - Class 26
Day 2 - Short Class 39
WEEK 6:
Day 1 - Short Class 9
Day 2 - Short Class 28
WEEK 7:
Day 1 - Class 26
Day 2 - Short Class 72
WEEK 8:
Day 1 - Class 26
Day 2 - Short Class 10
WEEK 9:
Day 1 - Short Class 89
Day 2 - Short Class 139
WEEK 10:
Day 1 - Short Class 10
Day 2 - Short Class 72
WEEK 11:
Day 1 - Class 26
Day 2 - Short Class 10
WEEK 12:
Day 1 - Class 26
Day 2 - Short Class 28
I recommend, you space out the sessions with an even amount of days in-between for better recovery. Example: Day 1 is a Monday and Day 2 is a Thursday. On the days you don’t do classes - I highly recommend doing your full body CARs routine (Intro Video 5).
If you have any questions reach out to me. Hope you enjoy the program!
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Class 26: Ankle Inversion/Eversion/Dorsiflexion
We'll target Ankle Inversion, Eversion, and Dorsiflexion. This will be a slightly more advanced ankle class than past ones, and we feature 3 new bases.
Equipment Needed: In this class we use a slant board, kettlebell, and sticks for balance. Though for all these you can get creative with differe...
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Short Class 9: Ankle Inversion & Eversion
Addressing Rotational Deficits for the Ankle.
No equipment needed. Some sticks for balance might come in handy for our ankle inversion base, but we can use a wall for balance as well.
Time Makers:
0:16 CARs (warm up)
2:16 Ankle Inversion PAILs/RAILs (Standing Base)
18:00 Ankle Eversion PAILs/R... -
Short Class 10: Ankle and Big Toe Dorsiflexion
Ankle and Big Toe Dorsiflexion Gains.
Equipment needed: For the Big Toe we can use two bases, one with zero equipment, one with a little creativity with books or something to elevate the big toe up (as shown in the video)
Time Markers:
0:20 CARs (warm up)
6:20 Big Toe Dorsiflexion PAILs/RAILs ... -
Short Class 28: Ankle Plantarflexion & Dorsiflexion
This Class is for Ankle Plantar Flexion & Dorsiflexion
Equipment Needed: Yoga Blocks, and something to prop your foot up (we’re using a balance pad in the video)
Time Markers:
0:17 CARs (warm up)
6:00 Ankle Plantar Flexion/Dorsiflexion (Seated Base)
17:15 Ankle Dorsiflexion PAILs/RAILs + Lift ... -
Short Class 39: Toes and Intrinsic Foot Strength
This class is for the toes and the intrinsic foot muscles
Equipment Needed: Something to sit on and yoga blocks.
High-quality shoes, low-quality feet. This is a big problem in modern society. We wear overly supportive shoes, we don’t spend a lot of time barefoot, and over time all of our intri...
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Short Class 72: Ankle Plantarflexion
Single joint focus class for Ankle Plantar Flexion
Equipement needed: Yoga blocks.
We will work 3 rounds of PAILs/RAILs in our Plantarflexion base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd...
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Short Class 89: Ankle Inversion
This will be a single joint focus class for Ankle inversion
Equipment Needed: We’ll be using sticks for balance
The ankle inversion sprain is the most common ankle sprain. Injuries happen when the load going into the tissue exceeds the load bearing capacity of the tissue, so the tissue will y...
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Short Class 139: Ankle Eversion
This will be a single joint focus class for Ankle Eversion
Equipment Needed: Something to prop your foot up (in eversion) and something to balance with. I’ll be using a slant board for my foot and sticks for balance, but you could also use a book or weight plate for your foot and place your han...
