Sports Specific Coaching
Defranco's Ankle Hero and my ankle development workouts
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Roll the Foot
1 x 3:00
B
Big Toe Little Toe
2 x 20
C
Towel Toe Scrunches
2 x 10
A1
Rolling Thigh
1 x 20
A2
Calf Smashing
1 x 0:30
A3
Roll the Foot
3 x 1:00
A4
Plantar Fascia Stretch
1 x 10 @ 15
A5
Ankle ABC
2 x 26
A6
Ankle Circles
2 x 10
B1
Backwards Walking
1 x 6 @ 10
B2
Tandem Walk
3 x 10
B3
Box Ankle Mobility
1 x 20
B4
Towel Toe Scrunches
2 x 12
B5
Eccentric Calf Raises
2 x 12 @ 3
C1
Ankle Ball Squeeze
4 x 20
C2
Plantar Flexion Seated w/ Resistance Band
3 x 15
C3
Ankle Dorsi Flexion w/ Resistance Band
3 x 15
C4
Ankle Eversion w/ Resistance Band
3 x 15
D1
Single Leg Balance
2 x 0:30
D2
Single Leg Compass Balance
5 x 6
D3
Lunge Around The World
2 x 8
D4
Single Leg Balance Uneven Surface
3 x 1:00
A
Tibialis Anterior Smash
1 x 3:00
B
Maxwell Quadruped Instep Stretch
2 x 10
C
Tibialis Anterior Lifts
1 x 100
A
Calf Smashing
1 x 3:00
B1
Eccentric Calf Raises
2 x 10
B2
Banded Ankle Distraction
2 x 20
C1
Rolling Pigeon Stretch
2 x 10
C2
Band Walks
2 x 0:30
C3
Seated Hip Abduction
2 x 10
A1
Rolling Thigh
1 x 20
A2
Calf Smashing
1 x 0:30
A3
Roll the Foot
3 x 1:00
A4
Plantar Fascia Stretch
1 x 10 @ 15
A5
Ankle ABC
2 x 26
A6
Ankle Circles
2 x 10
B1
Backwards Walking
1 x 6 @ 10
B2
Tandem Walk
3 x 10
B3
Box Ankle Mobility
1 x 20
B4
Towel Toe Scrunches
2 x 12
B5
Eccentric Calf Raises
2 x 12 @ 3
C1
Ankle Ball Squeeze
4 x 20
C2
Plantar Flexion Seated w/ Resistance Band
3 x 15
C3
Ankle Dorsi Flexion w/ Resistance Band
3 x 15
C4
Ankle Eversion w/ Resistance Band
3 x 15
D1
Single Leg Balance
2 x 0:30
D2
Single Leg Compass Balance
5 x 6
D3
Lunge Around The World
2 x 8
D4
Single Leg Balance Uneven Surface
3 x 1:00
A
Roll the Foot
1 x 3:00
B
Big Toe Little Toe
2 x 20
C
Towel Toe Scrunches
2 x 10
