Name: Playbook - Nick Helton, DPT - Ankle Mobility Circuit I
Uploaded: 2022-02-02T12:29:31.048Z
Duration: 30 min
Description: Ankle Mobility Circuit I

This ankle mobility circuit with focus on the joint mobility and range of motion of the ankle!

Useful for: Daily stretching, morning routines, stiffness after sitting/standing long periods of time, cool downs/warm ups, and after a long day of being on the computer.

SET ONE: Focus on using the Right ankle
SET TWO: Focus on using the Left ankle

SET ONE: STAND ON RIGHT LEG
SET TWO: STAND ON LEFT LEG
- Put your foot on top of a weight, heel off the back
- Put a strong resistance band around the front of that foot, and place the other end of the band around your back leg or attach it to an object behind you
- Lean into the front leg while keeping your heel down
- Work into a forward position with your knee, and side to side
- The goal is to increase your ankle mobility

Ankle Dorsiflexion Mobilization Band

SET ONE: LUNGE WITH RIGHT LEG
SET TWO: LUNGE WITH LEFT LEG
- Lunge forward onto a slant board
- Keep heel on the ground as you lunge
- Focus on the front leg range of motion
- Alternate left and right lunges

Forward Lunge onto Slant Board

SET ONE: STAND ON RIGHT LEG
SET TWO: STAND ON LEFT LEG
- Stand on one leg
- Use a slider to move in all directions
- Slide in all directions show in the photo
- The goal is to move in all different direction to improve mobility of the ankle in multiple directions

Multidirectional Slider Lunge

SET ONE: STAND ON RIGHT LEG
SET TWO: STAND ON LEFT LEG
- Put one leg onto of a plyo box or bench
- Bend down into a lunge with the leg on the box
- Reverse the movement back into a straight leg hamstrings stretch and reach down for the foot
- Move back and forth in the stretch

Lunge to Hamstrings Mobility

SET ONE: STAND ON RIGHT LEG
SET TWO: STAND ON LEFT LEG
- Start off in split stance
- Hold a kettlebell or dumbbell in the hand opposite of the leg that you have in front
- Keep your chest tall, and hinge through a full range of motion
- Go as far as you can, stop if / when your low back starts to round
- Focus on hinging at the hips and feeling some tightness in the hamstrings

Kickstand RDL Kettlebell

SET ONE: STAND ON RIGHT LEG
SET TWO: STAND ON LEFT LEG
- Use a PVC pipe, a dowel rod, golf club, broom stick, etc.
- Keep the PVC touching your head, mid back, and tail bone the entire tip
- Focus on hinging at the hips, not bending at the low back
- This is the unilateral or one leg version  
- Learning this hip hinge is the foundation for many other movements, try to perfect it

Ankle Mobility Circuit I

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