MOPs n MOEs
The foot and ankle blueprint program is specifically designed for those who are dealing with chronic foot and ankle pain but still want to lift heavy in the gym or run long distances. It is also for those needing to strengthen their lower extremities due to the demands of their exercise regimen or job.
This 8-week program has three core principles: mobility, muscle priming, and full range of motion strengthening. Each week builds from the previous week utilizing evidence-based approaches such as autoregulation and progressive overload with unique daily workouts. The program addresses not just the feet and ankles but the entire lower extremity.
Features3 sessions per week
Must use App app to view and log training
Program Training
Mobility Circuit
A
Calf Foam Rolling: 1 set of 90s Banded DF Mobilizations: 5 reps of 5 sec holds per side Cossack Squats: 2 sets of 8 reps
Muscle Priming Superset
B
Heel Walks: 2 sets of 25 yards Toe Walks: 2 sets of 25 yards Lateral Bunny Hops: 2 sets of 10 reps
C
Clock Drill
3 x 10
D1
Resisted Banded Dorsiflexion
3 x 10
D2
Resisted Banded Eversion
3 x 10
Mobility Circuit
A
Foot Lax Ball Mobs: 1 set of 90s Hand-Assisted Toe Rotations: 2 sets of 10 each side Kneeling Dorsiflexion Mobs into Tibial IR: 2 sets of 8 each side
Muscle Priming Superset
B
Arch Lifts: 2 sets of 10 each side Calf Raise with Lax Ball between Heels: 2 sets of 10 per side Goblet Squat Holds: 2 sets of 30s holds, lightweight
C
Single Leg Calf Raise
3 x 10
D1
Single Leg Balance
3 x 30
D2
Band-Resisted Great Toe Flexion
3 x 15
Mobility Circuit
A
PA Fibular Head Mobilization with Movement: 1 set of 60 sec B sides Fibularis foam rolling: 1 set of 90 sec per side Great Toe Band Pulls: 1 set of 15 reps
Muscle Priming Superset
B
A Skips: 2 sets of 10 per side Step Ups: 2 sets of 10 per side at 12" SL Airplanes: 2 sets of 8 per side
C
Box Jump
3 x 3 @ 12
D1
Standing Dorsiflexion with Wall Lean
3 x 10
D2
Band-Resisted Inversion
3 x 10
