Name: Playbook - Aaron Crouch - Week 2 Day 3
Uploaded: 2023-05-01T04:39:29.559Z
Duration: 30 min
Description: Week 2 Day 3

Finish off the week with some movement and control drills.

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

Navigate under control and slow. Pause at each reach position.

Alternate each side for total reps. The goal is touching your opposite rear heel.

Lunge Rotate Reach Backward

Alternate side to side for total reps. Straighten the back leg.

Lunge Reach Forward

Alternate side to side for total reps. Sit as far down as possible before reaching.

Side Lunge and Reach

180 Degree Dragon Pistol

Lunge Matrix

This takes the user through a simple version of hip mobility that can be done anywhere.

Intended for stretching the front of the hip. Rotate your chest as far as you can before leaning back towards your heel.

1/2 Kneel Rotate and Reach

Keep the outstretched leg straight while rocking back to your heels. The spine should remain flat through the motion.

Tactical Frog

Attempt to have the front lower leg perpendicular to your body. Straighten the back leg.

Pigeon

Prop your posture up with your hands behind your hips. Keep the feet on the floor during the leg movements to focus the effort at your hips.

90/90 Transitions

Can you hover the leg from the ground through the transition? You can initially use your hands for support, but progress without them.

IR Sweeps

Push into the floor through the outside of your front shin to raise up. Push the hips forward at the top.

Week 2 Day 3

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