Free personalized workout plan
|Intermediate (2-3 years)|
|49 minutes/day | 4 days/week | 3 weeks|
|Women's Gain Strength, Men's Gain Strength|
|Bench, Bodyweight, Dumbbell, Kettlebell, Machine, Other, Suspension (TRX)|
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 have not completed V1.0, can I suggest you do so prior to beginning this program. There are a number of important components when it comes to ankle rehabilitation. When damage occurs to structures in the ankle, these structures lose strength and proprioceptive capacity therefore, it is crucial we focus on both strength and balance work. In this program, strength work includes weighted lower body exercises such as loaded squats, lunges and deadlift. As with V1.0, we continue working on single leg balance and strength throughout the 3 weeks as this is crucial for efficient rehabilitation. Skipping is still a key exercise and it is accompanied by even more single leg work such as the single leg calf raise, single leg hops and single leg balance exercises.. As mentioned, the program is recommended to run for 3 weeks with 4 workout per week. Should you feel you need to spend more time than that, feel free to repeat the program for another few weeks. Once you are happy, move on to Ankle Rehab V3.0 (the advanced stage).
|1. Suspension Squat Jump||4||30||60s|
|2. Dumbbell Step-Up||4||12||60s|
|3. Romanian Deadlift with Kettlebell||4||12||60s|
|4. BOSU Ball Single-Leg Balance||4||45||60s|
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