MOPs n MOEs
Rehab for foot and ankle, full program
Rehab and fitness are often mutually exclusive: athletes either focus solely on the rehab or neglect the pain and push through. After years of working with athletes and military personnel, John created this progressive hybrid training program coupled with mobility, stability, and power training exercises to improve functional performance and foot and ankle pain at the same time!
The Foot and Ankle Masterplan is specifically designed for those who are dealing with chronic foot or ankle pain but still want to lift heavy in the gym or run long distances. It is also for those needing to strengthen their feet and ankles due to the demands of their exercise regimen or job.
No longer will you need to find an extra 20 minutes for rehab. The Masterplan seamlessly integrates a full cardio and lifting program combined with foot and ankle-specific training. Each week builds from the previous week utilizing evidence-based approaches such as autoregulation and progressive overload.
My ultimate goals from the Masterplan for you: lift heavy, run fast, feel better.
Features6 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
C1
Barbell Cyclist Squat
4 x 5
C2
Seated Banded Leg Curls
4 x 12
D1
Incline DB Bench Press
3 x 8
D2
1-Arm DB Row
3 x 8
E1
Leg Extension
2 x MAX
E2
Peterson Step Up
2 x 12
E3
Standing Cable Wood Choppers
2 x 12
E4
Plate Front Raise
2 x 10
Prep
A
Low-Impact Prep Drill A
3 Rounds: -10 meters walking lunges with rotations -10 meters reverse walking lunges -10 meters cariocas both ways -10 meters high knees -10 meters inchworms
B1
Band-Resisted Inversion
2 x 1 @ 0:30
B2
Resisted Banded Eversion
2 x 1 @ 0:30
B3
Band-Resisted Great Toe Flexion
2 x 0:30
C
Low-Impact Zone 2
3 x 15:00
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
C1
Bench Press
4 x 5
C2
Bosu Single Leg Balance
4 x 20
D1
DB Reverse Lunge
3 x 8
D2
Paloff Press
3 x 12
E1
Calf Raise with Lax Ball
2 x 10
E2
1/2 Turkish Get Up
2 x 4
E3
Hand Release Push-Up
2 x 15
E4
Reverse Flys
2 x 12
A1
Clock Drill
4 x 5
A2
Jumping Jacks (Basic)
2 x 0:45
Circuit
B
AMRAP x20 mins with 45 lb plate on sled - Prowler Sled Push: Down and Back Turf Area - Farmer's Carries: down and back turf area - Prowler Sled Drag: Down and back Turf Area - Front Plank on Elbows: x30 sec hold
C
Low-Impact Zone 2
1 x 20:00
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
C1
B Stance Landmine RDL
4 x 5
C2
Standing Dorsiflexion with Wall Lean
4 x 12
D1
Lat Pulldown
3 x 8
D2
Calf Raise
3 x 12
E1
DB Good Morning
2 x 10
E2
DB Pullover
2 x 10
E3
Snap Down
2 x 8
E4
Chin-Up
2 x MAX
Low-Impact Prep Drill A
A
3 Rounds: -10 meters walking lunges with rotations -10 meters reverse walking lunges -10 meters cariocas both ways -10 meters high knees -10 meters inchworms
B
Low-Impact Zone 2
3 x 15:00
Foam Rolling Circuit
C
90 sec per location: -Quads -Glutes -Lats -Thoracic extension
