Phase 2: Feet/ Lower Limb Integration

The relational gearing of the bones within the joints are key to longevity, power and injury prevention. Begin at the beginning with this ankle/ knee and hip sequence. Wall stack ankle roll FF hip shift tib twist/ with squish ball band resisted releve femur reset

Increase power and stability by increasing foot arch capacity and inner ankle activity under load. Wall stack with soft balls, single leg ankle drop, wall stack pan, FF ankle roll, FF ankle roll Smear.

Moving up the chain, from the foot joints of the toes and arch we move up the the action and mobility of the ankle. We use bands as resistance and strengthening tools and then introduce arch capacity under mild load and gearing action.

Serious strength for feet and ankles!! Wall stack wall stack do wops mini band ankle mobility toe band releve toe band heel dips toe band FF releve

Lower Limb mobilization and relative motion: Wall stack mini band ankle mobility arch squish (with ER ball) wall stack do wops wall stack pan releve toe grabs ankle sway

Plug the leg bones into the hip sockets! True control over the legs for both mobility and stability involves more than just hamstrings and glutes. We need to plug in to the central structure. This sequence offers an experiential education into the identification of that central structure and a deep awareness of grounded stability in the lower limbs.

Why do I need to "Coil-Up"?

The ability to generate power depends on the ability to compress. Our access to internal rotation gives us the ability to coil up, to compress and therefore to explode with power. This 18 minute sequence explores the preliminary steps to restore internal rotation capacity to the legs.