Fitness Training To Help Restore Your Body And Revitalize Your Life.

Week 6: Routine



  • Our body has areas that provide stability and mobility
  • Our ankles are an important area that need to be mobile
  • If there is dysfunction at the ankle then there is going to be dysfunction all the way up the chain
  • We need to keep corrections in mind while we improve

Quick Notes

  • Use a friend and/or a camera to document assessment
  • Using this tool every 4-6 weeks is important for improvement for all levels
  • If dysfunction is noticed, follow exercises below to correct

Tissue Release/Foam Roll

1. Foam Roll: Lower Body (calves, hamstrings, quads, IT-band)

  • Provide consistent and deliberate pressure on highlighted areas
  • Use before and after exercise for injury prevention and muscle adhesion release
  • Spend more time on those areas of most tight
  • Perform daily
  • 3-5 minutes before and after a routine

2. Tissue Release: Calves (Soleus & Gastroc)

  • Lie on Tennis ball with leg slightley bent or crossed over opposite knee
  • Relieving tension in the glutes develops more free movement internally/externally through hip
  • Small and deliberate pressure
  • Perform before and after routine or daily depending on tightness for 3-5 minutes

3. Tissue Release: Calves-Lateral (Peroneals)

  • Lie on Tennis ball or Foam Roll positioning yourself on your lateral calf
  • Slow, deliberate pressure throughout length of the side of your calf
  • Perform before/after routine and 2x daily depending on tightness for :30-1:00

4. Tissue Release: Plantar Fascia

  • Lie on stomach placing small medicine ball or volleyball between base of hip bone and top of quad
  • Reach and exhale with the same side arm and leg stretching area simultaneously
  • This can be done before and after routine depending on severity
  • Perform :30-1:00 on each side


1. Mobility: Tennis Ball (Peanut) Stretch

  • Begin by placing "Peanut" or rolled up towel underneath from arch of foot
  • Keeping heel down on ground, press knee forward then return
  • Perform in slow repetitions holding for 1-2 seconds feeling your ankle open up further with each repetition
  • Perform 1 set of :30-1:00 before routine and several times on off days

2. Mobility: Plantar Flexion (Drag) Stretch

  • Find a wall or table to provide a support to hold
  • Plantar flex foot almost as if you are "dragging" it behind
  • Sink down into the stretch targeting the top of the foot into the shin
  • Perform 1 set of :30-1:00 before/after routine and 2x daily


1. Strength: Tibialis Anterior Flexion (Reverse Calf Raises)

  • Find a wall or table to provide a support to hold
  • Keeping glutes and quads tight as not to rock, drive toes up and squeeze
  • Curl toes and dorsi flex feet as you complete the movement
  • Perform 1 set of 10 before routine and 2x daily

2. Strength: Tibial Internal Rotations

  • This exercise can both be done with a band and Isometrically against a corner of a wall
  • Utilizing a band wrapped around inside foot, drive toe in and up against resistance
  • Controlled movement is necessary for successful recruitment
  • Utilizing a wall, press and flex foot internally against wall and hold for 2 seconds. Release and repeat
  • Perform for :15-:30 or 10 repetitions each leg before routine and 2x daily