05/05/2026
🦶ANKLE REHAB TRAINING 🦶
Sorry it was delayed, there has been alot going on in the past week. But we keep going, we keep growing, lets push!
This is the type of training we are doing until we are back to 100% moving weights on legs and dancing again 🙌
Strength Block A (Controlled Lower Body)
Toe Rises / Heel Rises - 3 x 10 each
Goblet squats (heels elevated if needed) – 3 x 8–10
Romanian deadlifts – 3 x 10 (Scale w roller)
Step ups - 3 x 8-10 each leg (Scale so its easier on ankle)
Strength Block B (Unilateral + Stability)
Split squats (short stride to reduce ankle angle) – 3 x 8 each
Single-leg RDL (RIGHT strong / LEFT light support) – 3 x 8
Rehab / Stability (Important)
Single-leg balance (LEFT) – 3 x 20–30 sec
Add reach (touch forward/side) – 2 x 5 each direction
Pogo Jumps - 3 x 10 to 20 reps
CORE - Finisher - 3 sets till failure
