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

Level 1: Ankle Mobility

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

  • 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: 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