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Wall Ankle Mobilisation

Dashboard » Courses » Intermediate (with Ankle & Back Specialisation) » Mobility

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  • When:  Daily and / or as part of your Strength / Bike Session Warm Up
  • Sets:  1
  • Reps:  6-8 per side
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Course Content

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Section 1
Mobility 8 Topics
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Lesson Content
0% Complete 0/8 Steps
Wall Ankle Mobilisation
Prone Hip Circles
90/90 Hip Flow
RDL
Adductor Rock
Cat Camel
Side Lying Chest Opener
Blackburns
Section 2
Activation 7 Topics
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Lesson Content
0% Complete 0/7 Steps
Glute Bridge March
Fire Hydrant
Iso Hold YWT
Deadbug
Waiters Walk
Supine Banded March
Supine Med Ball Squeeze
Section 3
Foam Rolling / Soft Tissue Work 8 Topics
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Lesson Content
0% Complete 0/8 Steps
Chest Roller Smash
Lat Roller Smash
T-Spine Roller Smash
Glute Smash
Side Hip Smash
Hip Adductors Smash
Hip Flexors / Quads Smash
Calf Smash
Stretching 10 Topics
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Lesson Content
0% Complete 0/10 Steps
ESSENTIAL – Heel Drop
ESSENTIAL – Standing Calf Stretch (Banded Distraction)
ESSENTIAL – T-Spine Roller Extension
ESSENTIAL – Kneel & Pray
ESSENTIAL – T-Spine Rotation With Reach
ESSENTIAL – Bench Kneeling Lat Stretch
ACCESSORY – Sink Stretch
ACCESSORY – Hip External Rotation
ACCESSORY – Couch Stretch
ACCESSORY – Kneeling Adductor Stretch
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