Name: Playbook - Sally McRae - Mobility & Strength for Calves, Ankles, Feet
Uploaded: 2023-07-12T14:26:17.618Z
Duration: 15 min
Description: Mobility & Strength for Calves, Ankles, Feet

Ngina

Rustie

Michelle

Mindy

Julie

Different in a good way! I like this one and look forward to returning to it regularly😀

Steffanie

Melissa

The volume was not working on some of the videos

Helen

Ryan

I hate taking time to do stretching and mobility and yet you make me love it!!!!

Elizabeth Rosario

Feeling so good after this and where I need work!

It was a nice one. Trying mobility for the first time. With a 30min lunch break I am squeezing in this workout to finish it off and walk back to work. I could only do 4 exercises out of 8. But as sally says do the work even if it’s that little bit.

Srikant

Good. I can tell my ankle and Achilles are tight and not very mobile

Kelly

Love love love. Strong ankles here we come!

David

I only had time for one set. This was great, exactly what I needed

Olivia

Enjoyed that loving all the workouts and stretching 😁

Donna

Another great work! Adding a bosu ball to the first balance exercise was 🔥🔥🔥

Italo

I did one set of each. I love these, I’ve had ankle injuries before. Great way to continue to build strength in them. Thank you so much. I’m
Looking forward to incorporating these weekly

Really good mobility workout…just what I needed after running this morning and coaching this evening. Thanks 😊

Amanda McLeese

I really enjoyed this workout and noticed how my body needed this close attention to the muscles and joints that can make me a stronger runner. I always leave these workouts feeling better for dedicating time in preventive work. Thanks, Sally 💛

Natalia

Liz Usedon

These exercises felt really good and give me more confidence for ankle health when I start trail running in addition to my road running

Rebecca

Felt good to work and stretch the ankles.

Beth Jordan

Need to modify some of these for now, but I'll keep working at it!

Duane Waite

My ankle has hurt for 2 days. After this I’m pain free!

Tasha

Great, used it for my rest day to improve my overall body strength

Angus

So motivated today after Moab 240 💛💛💪🏼💪🏼

Silvana

Jessica

Nadine

Great mobility exercises! 💪 One thing I noticed is that the little timer icon (for 30 sec) is missing from the “Resistance Band Ankle Taps” exercise. Other than that, loved it! Great prep for my trail race.

Meghan

Shawn

I landed weird during the downhill section of a trail run and my left ankle was quite angry. These exercises felt great!

Katie

I have been doing this and the other shin and ankle recovery for two weeks and my legs feel so much better!!! I had zero pain while running today!

Ankles and calves are feeling much better after this 💪🏼

Grace Fa’avesi

Amazing mobility. I’ll be doing this again!!

I need to do way more mobility. Thanks for this!!

Andrea amiot

Carol Ann Lussenden

Really enjoy adding mobility into my day 👍

Laura

As an aspiring trail runner (I have just been a road runner), this is great. My ankles have been turned multiple times on roots, so I am happy to have this to help strengthen my feet, ankles, etc. Thank you!

Pamela B

I’ve come to love this session post-long run. Feels like a reset. Thank you!

Felisha

Wow. Need to do this more often!!! Felt great

Ramona Serrano

This routine can be done several times a week.

-I highly recommend a bit of a warmup before beginning and doesn’t need to be anything intense, try 10 minutes of cycling, brisk walk, easy jog or rowing. 

You will need a resistance band or stretch strap.

The focus is on foot strength, ankle stability & mobility, and calf stretching.

These areas are crucial to keeping you injury free, balanced, and stable as you move, train, & perform daily. 

As with ALL my routines, EASE into each exercise and test YOUR personal starting point. No need to nail the exercise the first time or do as many reps as I recommend- this needs to customize to you and where you’re at TODAY.

Take note of the areas that feel especially tight, achy, or even painful. Mobility routines help you listen and understand your body and we are all different. So get after it with strength and grace!💪

-Multiple target areas in this exercise so it’s crucial you take your time and stay steady.
-Barefoot is recommended or zero drop type shoes.
-Drop into lunge position with knee on ground, and then activate front glute to come to a balanced position.
-Your foot and ankle will be forced to stabilize and PLANT as you rise, so pay attention to how that feels.
-Maintain strong glutes as you rise, balance and come back down.
-Doing this in front of a mirror is helpful so you can watch your front knee…if it’s shaking and dropping inward, take note as you need to strengthen the glute/hips if this is happening. 
-Do this exercise for 30 seconds on each leg.

Kneeling Lunge to Balance

-Keep foot flat on the ground as you gently push hips forward.
-Goal range is get knee past the Big Toe.
-Use your hand to stabilize heel and carefully feel out where you’re right. 
-Your Achilles might feel this or you may feel a pull in bottom of foot.
-Whatever you feel- take note.
-Barefoot or zero drop shoes are great for this exercise

Ankle Check

-Kneeling lunge position with tall torso and front foot fully flat on the ground for entire exercise.

-Drive both arms straight up as you push hips forward.

-You should feel a stretch in the hip area as you push forward but ALSO in the ankle as the front knee drives past the toe.

-Pay attention to your range of motion and don’t force the movement, move with control and steadiness.

Ankle & Hip Dynamic Stretch

-We are getting a bit of core work in with this exercise, so pay attention to your form.

-Roll ankles in and out and then pulse heels back and forth. You will feel stretching in your calves and loosening in ankles.

-Keep torso strong.

Plank Ankle and Calf Dynamic Exercise

-We are focusing on both ankles in this staggered stance but you will also get a stretch in your Achilles/Calf.

-The bent leg MAY get a bit tired as the quad works hard to balance and lift the weight of your body, so take breaks as needed.

-Assume a tight low, sprinter’s-start position. 

-With smooth, control, you will contract quad/glute to lift other leg behind you.

-Pay attention to how your ankles and cal feel as you come back to a tight position.

-Two sets of 15 seconds on EACH leg

Sprinter Mobility Stretch

-Sit in pike position 
-Using a flat resistance band, wrap around forefoot and crisscross for better grip/resistance.
-Sit tall and engage abs
-OPTIONAL to keep leg lifted entire time.
-Tap toe forward as of to point at something with your big toe.
-Flex back with control and purpose.
-You will also feel this in the stabilizing muscles in your shins…this is good💪
-30 seconds EACH leg 2x.

Resistance Band Ankle Taps

-Wrap band around forefoot in seated pike position.

-With purpose and control point big toe inward as if to touch inside of your shin. Do this for 20 seconds.

-With purpose and control you’ll point baby toe outwards. Do this for 20 seconds. 

-Each side 2x

-

Resistance Band Ankle In & Out

-Wrap band around forefoot and crisscross.

-Engage abs and lift leg straight up without collapsing your back.

-Pull band to continue getting a stretch in back of leg and calf.

-Pay close attention to how hip flexors feel and when finished, go into hip flexor stretch to loosen up. 

-20 seconds each side 2x

Hip Flexor Check & Leg Stretch

Mobility & Strength for Calves, Ankles, Feet

Tori

Sooo good! Hips are definitely an area on which to concentrate. Thank you for the deliberate pacing and explanations throughout!

Tabatha

Zach

Hip Mobility-No equipment

Did this to prep for my Rock n Roll race this morning. Starts in 39minutes!!! Thanks Sally. Also listened to you and Eddie talk about how to problem solve during a race!! I’m ready Freddy

Alison Megan

Sarah

Would love to scroll through the exercises rather than backing out for the next one

Tracy

Pre-Run/Race Dynamic Stretching Routine

Susan

Carrie

Ankle Mobility+ Foot Strength

Natty

Rosie

So glad I did this stretching ❤️💪🏻

Nora

Post-Run Stretch Routine #1

Elizabeth

This was a little spicy, I only have a trigger point foam roller, but my body already feels more relaxed and open. Gotta say though the scapular rolling caught me by surprise, I had no idea I carried so much tightness there 🥵

Mobility & Strength for Calves, Ankles, Feet

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