Ankle Patterning and Strengthening
Recommended Frequency:
Every week on Monday, Wednesday, Friday
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What's Inside - See The Protocols
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Ankle Patterning Exercise
This exercise teaches correct ankle movement patterns, crucial for activities like squatting and single-leg exercises.
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Shin Raises
This exercise strengthens the muscles in the front of the lower leg, improving ankle dorsiflexion strength.
Choose from 2 Options
Keep feet close to wall (easier) ,
Move feet further from wall (harder)
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Final hold
Timed Activities - 10s
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Calf Raises
This exercise strengthens the calf muscles while also improving ankle range of motion.
Choose from 2 Options
Double-leg calf raises ,
Single-leg calf raises
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Hold positions
Timed Activities - 4s
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What You'll Get
- 💪Improved Ankle ControlThis exercise enhances your ability to control ankle movement, crucial for various lower body exercises.
- 💪Better Movement PatternsRegular practice helps establish correct ankle movement patterns, benefiting overall lower body performance.
- 💪Stronger Shin MusclesThis exercise strengthens the tibialis anterior muscle, improving ankle dorsiflexion strength.
- 💪Enhanced Ankle StabilityStronger shin muscles contribute to better ankle stability and control during various activities.
- 💪Stronger Calf MusclesThis exercise strengthens the gastrocnemius and soleus muscles, improving overall lower leg strength.
- 💪Increased Ankle Range of MotionThe elevated position allows for a greater range of motion, helping to improve ankle flexibility.
What you need to get started
As recommended by the creatorWhat do I need to start this routine?
Try It Out, Adjust As You Go!
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