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 (Standing or Seated Base)
11:53 Big Toe Dorsiflexion Lift Offs (Standing or Seated Base)
13:22 Ankle Dorsiflexion PAILs/RAILs + Lift Offs (Combat Base)
29:33 Finishing CARs

These are very important joint positions that are often overlooked, especially the big toe. Having good Big Toe Dorsiflexion range of motion with strength and control, is incredibly important for all things dynamic. Example: running, jumping, cutting. It's also a very important joint position to achieve a Sissy Squat. The big toe is asked to flex in these movements, and do so with high amount of force, so it will be important to improve the capacity in this area.

Ankle Dorsiflexion is also very important for those same dynamic movements, but also very important for other movements like squats and lunges. I often see people hammer away at hip mobility drills to improve their squat, and they don't address their limitation in ankle dorsiflexion. Which is incredibly important as a squatter, especially to achieve the deep squat, and many other movements as well. Good ankle dorsiflexion allows you to express movements at the Knee and Hip far more efficiently. If we have limitations in the ankles, areas above and below (foot, knee and hip) will have to absorb more force to compensate.

For everyone who wants to progressively overload these areas in the future:
Stick to the initial 2 rounds of PAILs/RAILs for at least the first 4 weeks of incorporating this class. After about 4-8 weeks, if you feel ready for more workload, you can increase the overall volume by doing 3 rounds of PAILs/RAILs for each base instead of just 2. This will progressively overload the area, and continue to help you progress steadily towards those buttery gains.

I hope you love the class!