Name: Playbook - Aaron Crouch - Week 1 Day 3
Uploaded: 2023-05-01T04:03:27.639Z
Duration: 40 min
Description: Week 1 Day 3

Similar warm up flow but now adding in some general strength patterns, core work and single leg stance work.

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

This flow can be done once you’ve completed the basic core stability workout. If you’re in pain, this may not be the best starting place. You can always consult a rehab specialist if you are wondering if this is safe for you.

Alternate right and left until all reps are completed. Combine left and right reps for the total.

Rolling Pattern

Keep both knees straight. No momentum gain during the movement, make it as smooth and controlled as possible. Combine left and right reaches for total reps.

Alternating Toe Reach

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)

You can squeeze a heavy kettlebell, or lock your feet into a stationary object. Lift up your upper body above the waist and have the arms outreached. Rotate each side combined to total reps.

Lateral Body Hover with Rotation

Alternating left and right for combined reps. Try to keep the stationary leg on the ground as the other leg reaches across to touch the hand.

Iron Cross

Intermediate Core Routine

Have varying bell sizes during transitions to different carry positions.

Hold two kettlebells or dumbbells by your side and march in place, stand, or walk. Stand up tall with chest out and strong grip on the handles.

Farmer Carry

This will probably be a lighter weight than the Farmer carry. March in place, stand, or walk. While walking or marching, eliminate hip and shoulder swaying side to side.

Single Arm Suitcase Carry (R)

Single Arm Suitcase Carry (L)

Carry Series

Bilateral stance lower body strength work.

Hold a kettlebell just below your chin. Count 8 seconds down and 8 second back up.

Tempo Goblet Squat

Needs to be appropriate weight for your skill level. Can also be a kettlebell if you’re just learning the deadlift. The goal is to feel a little strength work, but not exhaustion. If you are skilled at this movement and know you’re weight you can max out at with great technique, then you need to use approximately 75-80% 1-Rep Max.

Week 1 Day 3

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