Scribd
Upload
525 views11 pages

Ankle Mobility Flow Motion Fit

This document provides information about an ankle mobility program and exercise routine. It begins with a quote emphasizing the importance of daily habits. It then provides disclaimers about exercising safely and seeking medical advice. The document describes online coaching and program options to help with mobility, rehabilitation, and training. It lists muscles involved in ankle movement and provides a sample routine for day 1, including warm up and strength exercises. It encourages getting a full assessment before starting.

Uploaded by

pol san gregorio
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
525 views11 pages

Ankle Mobility Flow Motion Fit

This document provides information about an ankle mobility program and exercise routine. It begins with a quote emphasizing the importance of daily habits. It then provides disclaimers about exercising safely and seeking medical advice. The document describes online coaching and program options to help with mobility, rehabilitation, and training. It lists muscles involved in ankle movement and provides a sample routine for day 1, including warm up and strength exercises. It encourages getting a full assessment before starting.

Uploaded by

pol san gregorio
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 11

“

“YOU WILL
NEVER
CHANGE
YOUR LIFE
UNTIL YOU
CHANGE
SOMETHING
YOU DO
DAILY”
- UNKNOWN
Please subscribe to our YouTube channel & comment! This helps us
create more content for you :)

DISCLAIMER:

As with all exercise programs, please proceed with caution. To


reduce and avoid injury, you will want to check with your doctor
before beginning any fitness program. By performing any fitness
exercises, you are performing them at your own risk.

It is important that you understand that all exercises performed in


these videos were done so by people who gradually adapted to
them via progressions, if you have never performed a movement
like this, please use caution & start at the most regressed version if
you feel you are capable. If you are not sure about what is right for
you, please get in touch via our website. Dosage of exercises and
movements are all unique to an individual.
WHAT TO DO IF YOU HAVE PAIN
OR MOVEMENT RESTRICTIONS:
In the case of pain, injury or movement restrictions please get in
touch for a full joint assessment & movement screen.

Each individual is unique & therefore requires a full analysis & in


depth consultation to discuss movement & injury history, as well as
current routines that may impact pain.

Get in touch here:


https://www.flowmotionfitness.co.uk/contact-1
HOW WE CAN HELP
YOU STUDY:
We have an online Mobility & Rehabilitation Masterclass that teaches the
science behind mobility training from the bio-mechanical level to the
practical level. Coaches, physios & movement enthusiasts have attended
from all over the world - find out more here!
HOW WE CAN HELP
YOU TRAIN:

PERSONALISED
ONLINE COACHING
We use TrueCoach to track the progress of our
clients so we can tailor the workouts to each
individual. We have several packages with
options of programming, live sessions, check-
ins & continuous adaptation &
communication via the app, email &
WhatsApp.

Currently fully booked - join here to begin


your assessments & join the waitlist! Spots
due to open end of January 2021.

LIMITED SPACES AVAILABLE.

PROGRAMS

These are handy for anyone on a budget: our


programs are gradual & progressive which
allows for consistent & safe adaptations over
3 months!
Check them out here!
MAIN MUSCLES USED IN ANKLE
MOVEMENT
Muscles Involved:
PLEASE do not attempt this routine if you have current injuries & pains, it is
best to seek a full joint assessment & personal assistance before
undergoing a mobility program - feel free to message us for an assessment.

Before using this program, make sure that you are cleared to exercise by a
physician. By using this program you are agreeing that you understand the risks
associated with exercise and hold harmless Flow Motion Fitness and its
Employees and Managers from the risks associated with exercise that include,
but are not limited to, sprains, muscle pulls, heart attack and death.
Warm up:
DAY 1
Ankle CARs

Straight Leg Calf Stretch

Bent Leg Calf Stretch

)Active Dorsiflexion Stretch

Duck Walk

Strength Work:

BandedToe Points

ATG Split Squat

Standing Dorsiflexion

Plantar Flexion Split Squat


DAY 1
Dorsiflexion PAILs & RAILS

Ankle CARs

GET THE FULL 12 WEEK A MOBILITY PROGRAM HERE

You might also like