Ankle Mobility Flow - Get Deeper In The Squat!

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Adam's Mobility Flow Webinar

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00:00 Intro
00:27 Rocking (Toes to Heels)
01:15 Kneeling Flex Point Stretch
02:41 Ankle CARs
04:09 FRC Pails/Rails
06:30 Sitting In Squat

Rocking (Toes to Heels)
- Start in a balanced position
- Spread toes wide on the floor and stand as high as you can on your toes
- Glide back down to your heels lifting toes up

Kneeling Flex Point Stretch
- Start on both knees
- Tuck toes under feet
- All toes planted on the floor
- Use some assistance if needed
- Sit back onto heels
- Flatten feet onto floor
- Sit back onto heels again
- Adjust carefully as needed
- Repeat back and forth

Ankle CARs
- Start seated with one leg bent and the other extended
- Hook arm under bent knee
- Grab onto shin with free arm
- Draw foot up off the floor
- Now focus on the ankle rotating the ankle in a complete circle at end range
- Focus on using your feet and ankle muscles instead of shin muscles
- Switch directions
- Switch sides

FRC Pails/Rails
- Start with one leg in front of the other
- Control knees over the toes as you bend the knee
- Hold a passive stretch for 1-2 minutes
- Then, actively push foot down into the floor using the back muscles of lower leg
- Ramp up slowly to max effort
- Once max effort is reached, use front of lower leg to create a deeper stretch

Sitting In Squat
- Use a rack or something similar for light assistance
- Sit into a squat encouraging knees over toes
- Keep heels planted flat
- Hold position and breath

Thank you to Serene for filming this video, be sure to check out their Instagram’s here:

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[Spaceman-xybd]

Can I like a video more than once? Because this video is what I've been waiting for. I've been using the techniques from the older video that you guys made.

[dougcampbell]

This video kicks butt. I’m so glad I found it

[truonghoanghaminh]

useful video. Thank you very much.
I'm from Vietnam

[pashley]

My last back squat pr, sprained the right foot. This video is very useful.

[golfinguna]

IF YOU WANT GET DEEPER AND BE MORE STABLE PUT A THIN PIECE OF WOOD UNDER YOUR HEELS. ITS THAT

[tjbay]

Ankles arent the problem... it's the the knees.

[OloNadTrolo]

There's no flow in the video, just a series of discreet exercises...