Lower Leg Boost
Logan Ryan Fitness
Basketball, General Fitness, VolleyballLower Leg Boost is a performance training program to help you jump higher, run faster, move better, and be overall healthier, all while reducing injury risk for your sport or life.
This 8-week, 4-phase program is excellent for those who are healthy with no ankle injury history, as well as those who do have a history of ankle injuries. The individual workouts have strengthening and mobility exercises for your lower leg, as well as the thighs and hips to promote complete health and robustness.
By the end of this program, you’ll have improved foot and ankle motion, strength, and function to help you perform better in sport or life.
A1
Lower Leg Boost: Program Overview
A2
How to Read a Tempo Prescription
1 x 1
B1
SL Balance + Eyes Closed
2 x 60
B2
Toe Claws
2 x 20
B3
Toe Splays
2 x 20
B4
Dead Bug (Contralateral)
2 x 10 @ 3
C1
ISO Heel Raise
2 x 2 @ 30
C2
ECC Heel Raise
2 x 10 @ 3
C3
Miniband Dorsiflexion
2 x 20 @ 3
C4
Miniband Inversion
2 x 16 @ 3
C5
Miniband Eversion
2 x 16 @ 3
D1
Side Lying Hip Abduction
2 x 20 @ 3
D2
Tempo RDL
2 x 5
D3
Tempo Split Squat
2 x 10
E
Static Stretching Routine
1 x 1
A
General Movement Dynamic Warm Up
1 x 1
B1
1-Leg Snapdowns
2 x 10 @ 3
B2
SL Short Lateral Bound
2 x 10 @ 3
C
CMJ
2 x 5 @ 3
D
Slide to Slide
2 x 12 @ 12
E
Tempo Run
6 x 30 @ 70, 70, 80, 80, 90, 90 %
F
Run
1 x 0.5
G
Static Stretching Routine
1 x 1
A1
Lower Leg Boost: Program Overview
A2
How to Read a Tempo Prescription
1 x 1
B1
SL Balance + Eyes Closed
2 x 60
B2
Toe Claws
2 x 20
B3
Toe Splays
2 x 20
B4
Dead Bug (Contralateral)
2 x 10 @ 3
C1
ISO Heel Raise
2 x 2 @ 30
C2
ECC Heel Raise
2 x 10 @ 3
C3
Miniband Dorsiflexion
2 x 20 @ 3
C4
Miniband Inversion
2 x 16 @ 3
C5
Miniband Eversion
2 x 16 @ 3
D1
Side Lying Hip Abduction
2 x 20 @ 3
D2
Tempo RDL
2 x 5
D3
Tempo Split Squat
2 x 10
E
Static Stretching Routine
1 x 1
A
General Movement Dynamic Warm Up
1 x 1
B1
1-Leg Snapdowns
2 x 10 @ 3
B2
SL Short Lateral Bound
2 x 10 @ 3
C
CMJ
2 x 5 @ 3
D
Slide to Slide
2 x 12 @ 12
E
Tempo Run
6 x 30 @ 70, 70, 80, 80, 90, 90 %
F
Run
1 x 0.5
G
Static Stretching Routine
1 x 1
A1
Lower Leg Boost: Program Overview
A2
How to Read a Tempo Prescription
1 x 1
B1
SL Balance + Eyes Closed
2 x 60
B2
Toe Claws
2 x 20
B3
Toe Splays
2 x 20
B4
Dead Bug (Contralateral)
2 x 10 @ 3
C1
ISO Heel Raise
2 x 2 @ 30
C2
ECC Heel Raise
2 x 10 @ 3
C3
Miniband Dorsiflexion
2 x 20 @ 3
C4
Miniband Inversion
2 x 16 @ 3
C5
Miniband Eversion
2 x 16 @ 3
D1
Side Lying Hip Abduction
2 x 20 @ 3
D2
Tempo RDL
2 x 5
D3
Tempo Split Squat
2 x 10
E
Static Stretching Routine
1 x 1
A
Breathing Meditation
1 x 1 @ 3:00
B
Active Stretching Routine
1 x 1
C
Sofa Stretch
1 x 6 @ 10
D
Warrior II/Superman/Airplane Stretch Explained
1 x 2 @ 30
E
Elevated Hamstring
1 x 6 @ 10
F
Frogger/Goalie
1 x 3 @ 10
G
Figure 4
1 x 6 @ 10
H
SL Down Dog
1 x 6 @ 10
I
90/90 Shinbox
1 x 6 @ 10
J
Side Squat + Twist
1 x 6 @ 10
K1
Scorpion
2 x 20
K2
Eagles
2 x 20
L
Spiderman + Twist + Runner
1 x 6 @ 15
M1
Cobra
2 x 1 @ 10
M2
Cat-Cow
2 x 6 @ 5
N
Child's Lat
1 x 6 @ 10
A
Breathing Meditation
1 x 1 @ 3:00
B
Static Stretching Routine
1 x 1
C
Standing Quad Stretch
1 x 2 @ 30
D
Earth Scoop
1 x 2 @ 30
E
Side Squat Stretch
1 x 2 @ 30
F
Knee Hug Stretch
1 x 2 @ 30
G
T-Spine Twist Stretch
1 x 2 @ 30
H
Supine Knee To Chest Stretch
1 x 2 @ 30
I
Standing Calf Stretch (Straight & Bent Leg)
1 x 4 @ 30
J
Foot & Plantar Fascia Sits Stretch
1 x 4 @ 30
K
Pec Stretch
1 x 2 @ 30
L
Overhead Tricep Stretch
1 x 2 @ 3
M
Child's Lat
1 x 2 @ 30
Logan Ryan
Strength & Conditioning Coach for Phoenix College Athletics. CSCS, CPT, PES, WLS.
