Name: Playbook - Aaron Crouch - Week 1 Day 2
Uploaded: 2023-05-01T04:03:27.620Z
Duration: 40 min
Description: Week 1 Day 2

Continuing to build a foundation and mix in other types of strength patterns.

Series of mobility and stability drills to maximize foot health.

Keep the foot flat and stationary as you rock the knee over the toes, inside the foot, outside the foot, and in a semicircle. The tendency will be to raise the heel or shift the foot while the lower leg moves…don’t let it.

Ankle Rocking

Keeping the rear heel flat and knee straight, focus on rocking the hips forward to get a stretch along the backside of the leg. Changing leg position will bias different aspects of the calf.

3-Way Calf Stretch

Position your big toe in a bent position and heels to the sky. Gradually work to sitting on your heels and holding the position. Great toe extension is pivotal for healthy walking and function of the ankle.

Big Toe Extension

Tops of the feet flat to the floor and your ankle bones almost touching together. Gradually work to sitting on your heels and holding that position. Full toe point is necessary to remove any pinching that occurs in the front of the ankle.

Sit on Your Heels

Heels flat, feet together, and knees together, lower yourself down with emphasis on getting the knees over the toes. You may get stuck initially, but with repetition it opens up nicely.

Feet Together Assisted Squat

Hold onto some stable object or surface. Keep the heel flat and reach forward with the other foot as you squat down. The goal is knee over your toes, not necessarily full pistol squat depth.

Assisted Pistol

Keep the knee straight and hips forward. Holding onto some stable surface will help. Place pressure through the base of your big toe as you heel raise.

Straight Leg Heel Raise

Maintain the same knee angle through the motion. This biases your soleus more than your big calf muscle.

Bent Knee Heel Raise

Maintain full height of the heel raise with each step. Stay in place or move forward.

Toe Walks

Keep the balls of the feet as high off the ground as possible. The tendency is to have the hips shift back while walking, try to stand up talk through the walk.

Heel Walks

Roll to the outside of your feet and March in place or walk.

Outside Foot Walks

Raise up the outsides of the feet while marching or walking.

Inside Foot Walks

Ankle/Foot Flow

Running is a single leg event where you leave the ground and land repeatedly. Sound landing mechanics wards off overuse injuries and flare ups.

Go up on the toes and then free fall to a partial squat position and stick the landing. There is no leaving the ground, just focus on ability to quickly fall to partial squat position and assess form. Knees aligned over the toes and equal weight distribution in both legs.

2 ft. Snapbacks

Most of your weight is in your front leg. The back leg is just for mild support and balance. Upon landing position, you want to have a forward shin angle.

Split Stance Snap Back (R)

Split Stance Snap Back (L)

Start in two feet and as you free fall down to one side, simultaneously pick up the other leg. Pause for a moment to own the landing position.

2 —> 1 Snapbacks (R)

2 —> 1 Snapbacks (L)

Landing Mechanics

If you don’t need the stick for assistance, no need to use it. Pelvis should be level with the floor. Soft knee bend in the down leg. Pressure in the heel of the stance leg.

Assisted T Hold (L)

Assisted T Hold (R)

Keep the hips high and leg straight. Toes to the ceiling and maintain a rigid body through the hold.

Single Leg Reverse Plank (L)

Single Leg Reverse Plank (R)

Keep the shoulders, hips and ankles in a straight line. You can place the top hand down in front of you if you need a little assistance.

Side Plank + Leg Lift (L)

Side Plank + Leg Lift (R)

Lower Body Stability Flow 2

Running is a single leg event. Let’s get better on one leg.

Attempt not to jump from the bottom leg. Stick it at the top and hold for a brief moment. Lowering slowly by dragging the toe down the side of the box.

Body Weight Step Up + Knee Drive (R)

Body Weight Step Up + Knee Drive (L)

Stand on the side of the box and step across your body to get on the box.

Body Weight Crossover Step Up (L)

Body Weight Crossover Step Up (R)

Can be weighted or not. Sit as if there is a chair behind your heel. Keep the chest up and opposite leg straight.

Week 1 Day 2

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