Hi Lauryn!

Find demos / tutorials for your exercises below... If you need further explanation please don't hesitate to get in touch and ask for clarification :)

Fran x

Prehab Work: (Ideally Daily)

  • - Ball Release: Low Leg / Foot
  • - Ankle Roller Release x 20 - 30s
  • - Band Toe Pulls x 15 - 25
  • - Band Ankle & Toe Flexions x 8 - 12
  • - Kneeling Ankle Mobility x 10 (aprox) each direction
  • - Lunge Dorsiflexions x 20 - 30s
  • - Feet Lifted Clams x 10 - 12
  • - Activation Bridge x 5 - 8
  • - Kneeling Arch Stretch x 20 -30s

Mobility & Activation: (Pre-Training / Practice)

  • - Hip Figure 8's x 5 - 8
  • - Straddle Pelvic Tilts x 6 - 8
  • - Straddle to Lateral Lunge / Cossacks x 6 - 8 (each side)
  • - Squat Heel Lifts x 3 - 5 (lots of 3 - 5)
  • - Baby Squat Extensions x 6 - 8
  • - Lateral Toe Taps x 8 - 12
  • - Band Hip Hinges x 8 - 12

Conditioning: (2 - 3 times / week)

  • - Touch Downs x 3 - 6
  • - Single Leg Box Jump x 6 - 8
  • - Drop Split Squat x 3 - 6
  • - Jump Bulgarian Split Squat x 6 - 8
  • - Hollow Hold x 20 - 30s

(1 - 3 sets each; 2 - 3 mins rest between)

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