ANKLE DORSIFLEXION

MOBILITY ROUTINE

BLOCK 1 - Assessment
Exercises
Reps/Time Sets Rest Time

A1 Ankle Dorsiflexion Test 1 e/s 2-3 As needed

BLOCK 2 - Specific Warm Up

Exercises Reps/Time Sets Rest Time

Heels Elevated
B1 or 10 1-2 30-60 sec
Regular Squats
Hamstrings + Ankle
B2 Myofascial Release with As needed 1-2 30-60 sec
Stick
BLOCK 3 - Main Routine

Exercises
Reps/Time Sets Rest Time
=

Ballistic Forward Lunges

C1 10 e/s 2 - 3 e/s 30-60 sec
with Reach

Dynamic 3 Ways Standing

D1 Single Leg Ballistic Calf 10 2-3 30-60 sec
Stretch + PNF

Dynamic Standing Single

E1 8 - 12 e/p 2-3 30-60 sec
Leg PNF Calf Stretch

BLOCK 4 - Practice Integration

Exercises Reps/Time Sets Rest Time

F1 Downward Facing Dog 1 min 1 -

F2 Low Squat Hold 1 min 1 -

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