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Ankle Rehab V2.0

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

49 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Description

This series of programs have been designed in order to rehabilitate any ankle injury. V2.0 is the intermediate program which is see an increase in the intensity and volume of training. If you ha

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Average Exertion

60%

Average Cardio Intensity

50%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

49 minutes

Genders

Female, Male

Days per week

4 days

Goals

Gain Strength (Female | Male)
Description

This series of programs have been designed in order to rehabilitate any ankle injury. V2.0 is the intermediate program which is see an increase in the intensity and volume of training. If you ha

Show More

Equipment

Bench, Bodyweight, Dumbbell, Kettlebell, Machine, Other, Suspension (TRX)

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

50%

Week 1



ExerciseSetsRepsRestNotes
1. Jump Rope: Basic Hop
Jump Rope: Basic Hop
4 sets2s60s
2. Goblet Squat
Goblet Squat
4 sets12 reps60s
3. Goblet Side Lunge
Goblet Side Lunge
4 sets12 reps60s
4. One Leg 45 Degree Calf Raise4 sets12 reps60s

ExerciseSetsRepsRestNotes
1. Jump Rope: Basic Hop
Jump Rope: Basic Hop
4 sets2s60s
2. Goblet Squat
Goblet Squat
4 sets12 reps120s
3. Walking Dumbbell Lunge4 sets12 reps60s
4. Single Leg Forward Hops4 sets6 reps60s

Week 2



ExerciseSetsRepsRestNotes
1. Jump Rope: Basic Hop
Jump Rope: Basic Hop
4 sets2s60s
2. Goblet Squat
Goblet Squat
4 sets12 reps60s
3. Goblet Side Lunge
Goblet Side Lunge
4 sets12 reps60s
4. One Leg 45 Degree Calf Raise4 sets12 reps60s

ExerciseSetsRepsRestNotes
1. Jump Rope: Basic Hop
Jump Rope: Basic Hop
4 sets2s60s
2. Goblet Squat
Goblet Squat
4 sets12 reps120s
3. Walking Dumbbell Lunge4 sets12 reps60s
4. Single Leg Forward Hops4 sets6 reps60s

Week 3



ExerciseSetsRepsRestNotes
1. Jump Rope: Basic Hop
Jump Rope: Basic Hop
4 sets2s60s
2. Goblet Squat
Goblet Squat
4 sets12 reps60s
3. Goblet Side Lunge
Goblet Side Lunge
4 sets12 reps60s
4. One Leg 45 Degree Calf Raise4 sets12 reps60s

ExerciseSetsRepsRestNotes
1. Jump Rope: Basic Hop
Jump Rope: Basic Hop
4 sets2s60s
2. Goblet Squat
Goblet Squat
4 sets12 reps120s
3. Walking Dumbbell Lunge4 sets12 reps60s
4. Single Leg Forward Hops4 sets6 reps60s

Date Created: 5/27/19, 2:24 PM


Last Updated: 9/12/20, 9:38 PM

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