Short Class 9: Ankle Inversion & Eversion
4 classes per week
•
32m
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/RAILs (Standing or Seated Base)
30:00 Finishing CARs
Prioritizing inversion and eversion will be important to expand global mobility of the ankle joint. These are very important joint positions, especially as a runner/jumper, and anything relating to plyometrics. The nature of those dynamic movements places the ankle in rotational planes, and does so with higher levels of force. We want our ankles to be strong in these ranges of motion, and to be able to absorb the demands of the movement. The most common ankle sprain is the inversion sprain.
Often times I see people hammering away at just Ankle Dorsiflexion to improve their dorsiflexion, but they lack overall rotational workspace of their ankle joint. Addressing rotational deficits at the ankle will give you a great return on investment to expand your global workspace, and to allow more ranges of motion in more linear planes like Dorsiflexion.
I hope you enjoy the ankle gains!
Up Next in 4 classes per week
-
Short Class 10: Ankle and Big Toe Dor...
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 12: Shoulder Flexion & Ex...
This class focuses on Shoulder Flexion and Extension
Equipment Needed: Yoga Blocks. A Stick (optional)
Time Markers:
0:16 CARs (warm up)
5:43 Shoulder Flexion PAILs/RAILs (Prone Lying Base)
12:58 Shoulder Flexion Lift Offs (Prone Lying Base)
16:50 Shoulder Extension PAILs/RAILs (Seated Base)
24... -
Short Class 18: Scapular Protraction ...
This Class will feature both Scapular Protraction and Retraction
Equipment Needed: Yoga Blocks and a Stick or Stretching Band
Time Markers:
0:15 CARs (warm-up)
5:33 Scapular Retraction PAILs/RAILs (Prone Lying Base)
12:25 Scapular Retraction Lift Offs (Prone Lying Base)
14:10 Scapular Protract...
