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Ankle Rehab V3.0

By Chris Stone

Experience
Advanced (3+ years)
Time
60 minutes/day | 4 days/week | 3 weeks
Good for
Gain Strength
Equipment
Barbell, Bodyweight, Box, Dumbbell, Machine, Other, Suspension (TRX)
Statistics
Average Cardio Intensity
50%
Average Exertion
60%
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 heavier loads, reduced repetitions and longer durations for balance and mobility exercises. If you have not completed V1.0 and V2.0, I would suggest doing 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 heavy barbell based exercise. V2.0 should have suitably prepared you for this. We are now focusing on heavy squts, lunges, deadlift and step ups in order to strengthen, not just the ankle, but also all musculature of the legs. We bring in a greater plyometric element with this program - exercises such as vertical jumps and broad jumps - not only to focus on extensions through the ankle but to also work on safe landings to reduce risk of future injury. You can still expect a high volume of single leg balance exercises as this is crucial for efficient rehabilitation and reinjury reduction. Once again, 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. 

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Jump Rope: Basic Hop
4 sets, 2s, (rest 60s)
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Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 6 reps, (rest 120s)
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Vertical Power Jump demonstrationPlay Vertical Power Jump demonstration
4 sets, 6 reps, (rest 120s)
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Smith Machine One Leg Calf Raise demonstrationPlay Smith Machine One Leg Calf Raise demonstration
4 sets, 10 reps, (rest 60s)
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Suspension Squat Jump demonstrationPlay Suspension Squat Jump demonstration
4 sets, 30s, (rest 60s)
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Barbell Lunge demonstrationPlay Barbell Lunge demonstration
4 sets, 6 reps, (rest 120s)
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Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
4 sets, 6 reps, (rest 120s)
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Single Leg Forward Hops demonstrationPlay Single Leg Forward Hops demonstration
4 sets, 6 reps, (rest 60s)
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BOSU Ball Single-Leg Balance demonstrationPlay BOSU Ball Single-Leg Balance demonstration
4 sets, 60s, (rest 60s)
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Jump Rope: Basic Hop
4 sets, 2s, (rest 60s)
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Barbell Straight-Leg Deadlift demonstrationPlay Barbell Straight-Leg Deadlift demonstration
4 sets, 6 reps, (rest 120s)
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Broad Jump demonstrationPlay Broad Jump demonstration
4 sets, 6 reps, (rest 120s)
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Suspension Single Leg Squat demonstrationPlay Suspension Single Leg Squat demonstration
4 sets, 10 reps, (rest 60s)
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Suspension Squat Jump demonstrationPlay Suspension Squat Jump demonstration
4 sets, 30s, (rest 60s)
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Barbell Step-Up demonstrationPlay Barbell Step-Up demonstration
4 sets, 6 reps, (rest 120s)
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Goblet Side Lunge demonstrationPlay Goblet Side Lunge demonstration
4 sets, 6 reps, (rest 120s)
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Single-Leg Box Jump demonstrationPlay Single-Leg Box Jump demonstration
4 sets, 6 reps, (rest 60s)
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BOSU Ball Single-Leg Balance demonstrationPlay BOSU Ball Single-Leg Balance demonstration
1 set, 1 reps, (rest 60s)
-With Eyes Closed
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Date Created: 5/27/2019, UTC


Last Updated: 9/12/2020, UTC

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