Lower Body Workout V3.0

 This series of programs have been designed in order to work your legs 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.