Name: Playbook - BondFit . - Ankle Mobility
Uploaded: 2023-11-21T20:21:46.350Z
Duration: 20 min
Description: Ankle Mobility

This is great to add into your routine if you have tight Achilles Tendons. Focusing on getting a better ROM for squats and training in general.

- Start in downward dog pedal the feet trying to get the hills further down each time

Ankle Pedals

- get a box or something sturdy of higher surface 
- place foot on and lean over lunging 
- the focus is to press the heal down to get the foot flat. 
- with a box like this you can pull yourself down. (If you don’t have something like this you can grab a dumbbell and place it on your knee to help.)

Calf lean and press stretch

- grab a box and dumbbells 
- place foot behind and try to get the foot to the ground keeping your chest up. 
- stretch the Achilles when pressing down and don’t stick your hips out to go lower 
- go to where you feel the stretch and where your mobility allows (don’t over stretch.) 

(Repeat both sides)

Single Leg Press Up BW (Ankle stretch)

- Get on a higher surface and grab a plate (I stacked two plates for my surface.) 
- stand on one leg and place other leg out to side slightly in front
- place just the ball of your foot on the plates and slowly start to bend the leg
- your heel will want to slightly pop up but the goal is to keep it down as you bend and straighten 
- go slow and controlled with this movement.

(Complete each leg.)

Single leg Elevated Calf Stretch

- get on an elevated surface where your heel can hang off
- lean forward slightly with hands on surface you can help push yourself down with
- slightly lunge putting the weight in the back leg with your heel hanging off.
- slowly start to bend and straighten the leg further stretching the Achilles tendon. 
- Focus on keeping the heel down as much as possible throughout this exercise.

(Repeat both legs.)

Single Leg Calf Stretch (Elevated bend and straighten)

- find a space to be able to walk your hands down with you for the squat
- slowly walk down while squatting stretching out the ankles
- once down, slightly lean forward further stretching the calves then press your heels back down to walk back up.

Assisted Squat (ankle stretch)

- sit in a squat and grab Dumbo to help hold you down.
- Take one leg bring it around to the front making sure to try to keep the other heel down.
- return back to starting squat.

(Repeat both legs)

Mini Pistol Squat Stretch

Ankle Mobility

My shoulders have been soooo tight this helped immediately

Kayla

Shoulder mobility

Nano

Hip Mobility

I don’t have too much range of mobility so it was difficult and I wasn’t sure if some of the pain was good 🤣☠️ so maybe if there was one for less mobile people

Sarah

Hip strength/mobility

I’m so stoked I found this I have the worst mobility in my hips and have been looking for a good routine and this was it 🙌

Ankle Mobility

More workouts from BondFit .