Name: Playbook - Aaron Crouch - Week 2 Day 1
Uploaded: 2023-05-01T04:03:27.654Z
Duration: 40 min
Description: Week 2 Day 1

Building on our single leg development and hip hinge capabilities.

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

Control as far down as you can safely. Heel stays flat during the whole movement until you roll back.

Keep the feet and knees as close together as possible through the motion. You can use your hands to prop yourself up on the return to standing.

Rolling Feet Together Squat

Maintain your form even through the rolling so that it’s a smooth return back to standing.

Rolling Pistol Squat (R)

Rolling Pistol Squat (L)

Squat Depth Prep

Building a fortified central section is critical to longevity in the sport of running.

Imagine squeezing newspapers between your arm and side. Lower the KB to knee height, and spread the floor with your feet as you rise to engage the glutes. Use moderate to heavier load here and maintain form.

Kettlebell RDL

Knees straight, toes to the ceiling, lift up your body with just your shoulder blades touching the floor.

Week 2 Day 1

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