Ankle Rehab V3.0

By Chris Stone

Experience

Advanced (3+ years)

Days per week

4 days

Time

60 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

Description

This series of programs have been designed in order to rehabilitate any ankle injury. V3.0 is the advanced program which is see an increase in the intensity of training through the use of heavie

Source

myworkouts

Equipment

Barbell, Bodyweight, Box, Dumbbell, Machine, Other, Suspension (TRX)

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

60 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. V3.0 is the advanced program which is see an increase in the intensity of training through the use of heavie

Equipment

Barbell, Bodyweight, Box, Dumbbell, Machine, Other, Suspension (TRX)

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Muscle Group(s): None...

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest
1. Jump Rope: Basic Hop ▶	4 sets	2s	60s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	6 reps	120s
3. Vertical Power Jump How to do a vertical Jump correctly by Wil Fleming	4 sets	6 reps	120s
4. Smith Machine One Leg Calf Raise Single Leg Calf Raise on Smith Machine by The Knee Resource	4 sets	10 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1. Suspension Squat Jump Suspension Trainer Squat Jump - by Guy Pistone	4 sets	30s	60s
2. Barbell Lunge Barbell Lunge Front Stationary by bodybuilding2014	4 sets	6 reps	120s
3. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4 sets	6 reps	120s
4. Single Leg Forward Hops Continuous Forward Hops by Unique Fitness	4 sets	6 reps	60s
5. BOSU Ball Single-Leg Balance Bosu ball single leg balance by Brooks Kirkpatrick	4 sets	60s	60s

Day 3

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Exercise	Sets	Reps	Rest
1. Jump Rope: Basic Hop ▶	4 sets	2s	60s
2. Barbell Straight-Leg Deadlift CrossFit Straight Leg Deadlift - Northstate CrossFit by Northstate CrossFit	4 sets	6 reps	120s
3. Broad Jump BROAD JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	6 reps	120s
4. Suspension Single Leg Squat ΑΣΚΗΣΗ ΠΟΔΙΩΝ TRX Single-Leg Squat.mp4 by FreeMyBody77	4 sets	10 reps	60s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump Suspension Trainer Squat Jump - by Guy Pistone	4 sets	30s	60s
2. Barbell Step-Up Barbell Step Up by Avid Fitness	4 sets	6 reps	120s
3. Goblet Side Lunge ▶	4 sets	6 reps	120s
4. Single-Leg Box Jump Single Leg Box Jumps \| GPS Human Performance by GPS Human Performance	4 sets	6 reps	60s
5. BOSU Ball Single-Leg Balance Bosu ball single leg balance by Brooks Kirkpatrick	1 set	1 reps	60s	-With Eyes Closed

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Jump Rope: Basic Hop ▶	4 sets	2s	60s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	6 reps	120s
3. Vertical Power Jump How to do a vertical Jump correctly by Wil Fleming	4 sets	6 reps	120s
4. Smith Machine One Leg Calf Raise Single Leg Calf Raise on Smith Machine by The Knee Resource	4 sets	10 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Suspension Squat Jump Suspension Trainer Squat Jump - by Guy Pistone	4 sets	30s	60s
2. Barbell Lunge Barbell Lunge Front Stationary by bodybuilding2014	4 sets	6 reps	120s
3. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4 sets	6 reps	120s
4. Single Leg Forward Hops Continuous Forward Hops by Unique Fitness	4 sets	6 reps	60s
5. BOSU Ball Single-Leg Balance Bosu ball single leg balance by Brooks Kirkpatrick	4 sets	60s	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Jump Rope: Basic Hop ▶	4 sets	2s	60s
2. Barbell Straight-Leg Deadlift CrossFit Straight Leg Deadlift - Northstate CrossFit by Northstate CrossFit	4 sets	6 reps	120s
3. Broad Jump BROAD JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	6 reps	120s
4. Suspension Single Leg Squat ΑΣΚΗΣΗ ΠΟΔΙΩΝ TRX Single-Leg Squat.mp4 by FreeMyBody77	4 sets	10 reps	60s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump Suspension Trainer Squat Jump - by Guy Pistone	4 sets	30s	60s
2. Barbell Step-Up Barbell Step Up by Avid Fitness	4 sets	6 reps	120s
3. Goblet Side Lunge ▶	4 sets	6 reps	120s
4. Single-Leg Box Jump Single Leg Box Jumps \| GPS Human Performance by GPS Human Performance	4 sets	6 reps	60s
5. BOSU Ball Single-Leg Balance Bosu ball single leg balance by Brooks Kirkpatrick	1 set	1 reps	60s	-With Eyes Closed

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Jump Rope: Basic Hop ▶	4 sets	2s	60s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	6 reps	120s
3. Vertical Power Jump How to do a vertical Jump correctly by Wil Fleming	4 sets	6 reps	120s
4. Smith Machine One Leg Calf Raise Single Leg Calf Raise on Smith Machine by The Knee Resource	4 sets	10 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Suspension Squat Jump Suspension Trainer Squat Jump - by Guy Pistone	4 sets	30s	60s
2. Barbell Lunge Barbell Lunge Front Stationary by bodybuilding2014	4 sets	6 reps	120s
3. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4 sets	6 reps	120s
4. Single Leg Forward Hops Continuous Forward Hops by Unique Fitness	4 sets	6 reps	60s
5. BOSU Ball Single-Leg Balance Bosu ball single leg balance by Brooks Kirkpatrick	4 sets	60s	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Jump Rope: Basic Hop ▶	4 sets	2s	60s
2. Barbell Straight-Leg Deadlift CrossFit Straight Leg Deadlift - Northstate CrossFit by Northstate CrossFit	4 sets	6 reps	120s
3. Broad Jump BROAD JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	6 reps	120s
4. Suspension Single Leg Squat ΑΣΚΗΣΗ ΠΟΔΙΩΝ TRX Single-Leg Squat.mp4 by FreeMyBody77	4 sets	10 reps	60s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Jump Suspension Trainer Squat Jump - by Guy Pistone	4 sets	30s	60s
2. Barbell Step-Up Barbell Step Up by Avid Fitness	4 sets	6 reps	120s
3. Goblet Side Lunge ▶	4 sets	6 reps	120s
4. Single-Leg Box Jump Single Leg Box Jumps \| GPS Human Performance by GPS Human Performance	4 sets	6 reps	60s
5. BOSU Ball Single-Leg Balance Bosu ball single leg balance by Brooks Kirkpatrick	1 set	1 reps	60s	-With Eyes Closed

Ankle Rehab V3.0

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Day 4

Week 2

Day 1

Day 2

Day 3

Day 4

Week 3

Day 1

Day 2

Day 3

Day 4

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