Hello again. Welcome back to our Movement Monday series. This week we will work through some ankle mobility drills, squat patterning, and a whole bunch of other fun stuff. As I mentioned previously, I think this is a great way to start off your weekly training. However, I don’t think that these exercises should be performed solely on Monday and then not performed at all the rest of the week. In fact, a lot of these exercises are simple enough to incorporate into your workout throughout the week! For instance, we incorporate the loaded Active Straight Leg Raise, KB arm bars, and ankle mobility drills into pretty much every workout. You can perform them during your warm up, or as super sets in between your strength exercises.
Here’s the workout for this week. Keep sending us your feedback! We love to hear what you all have to say!
Circuit 1:
50 rope jumps
KB pullover with foam roller
Lateral lunge with reach
Notes: I personally like to jump rope with no shoes on, but I know that some people fear hitting their feet with the rope. Going barefoot works ankle mobility a bit more, but do what feels comfortable for you. With the KB pullovers, ensure that your ribcage stays down and lower back is in contact with the foam roller.
Circuit 2:
Tissue prep – anterior tibialis, gastrocnemius (30 secs each) on a foam roller
3-way ankle
Loaded active straight leg raise (ASLR) – 5 reps per leg; ipsilateral (same side leg goes up that is holding the KB)
TRX breathing squat
Notes: The purpose of the ASLR in an FMS screen is to Identify active mobility of the flexed hip and initial and continuous core stability. It demonstrates the ability to disassociate the lower extremities while maintaining stability in the pelvis and core. We do this loaded to turn on the core a bit more during the exercise. The TRX breathing squat should be performed to parallel; then you would exhale out and continue into a deeper squat.
Circuit 3:
Lacrosse ball to scapula (tissue prep) 1 minute per side
Scapular wall slide (8 reps)
Crabwalks
Two hand KB swings
Notes: for the crapwalks, try to get the hips up while walking. The hands should be place at about a 45 degree angle from the body.
Circuit 4:
Ankle clocks ( 3 each side)
Lateral bear crawls
Sprinter wall starts
Notes: The ankle clocks should be performed at 12:00, 1:00, 3:00, 5:00, and 6:00 (on the right foot; opposite for left foot). Lateral bear crawls should be performed with minimal rotation of the hips.
Strength Circuit
1 Arm KB Snatch/Negative Press/Thruster R….1 Arm KB Snatch/Negative Press/Thruster L
10 Hand to Hand Swings
Repeat 8 – 10 times with 15 – 30 seconds rest in between set.
Enjoy and see you next week!
Darius
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