Gavro

Ankle Prehab

ANKLE CARs / Seated

https://www.youtube.com/watch?v=wexIY6uuKGM
SET 3
REPS 6/6
WEIGHT BW
TEMPO slow
REST NO

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET 3
REPS 10/10
WEIGHT BW
TEMPO slow
REST 30sec

ANKLE Inv/Eversion /Seated

https://www.youtube.com/watch?v=Xi5Ka85TCbI
SET 3
REPS 10/10
WEIGHT BW
TEMPO slow
REST 30sec

ANKLE Inv/Eversion ISO HOLD

https://www.youtube.com/watch?v=5TYFHV9bBSI
SET 3
REPS 10/10sec
WEIGHT BW
TEMPO hold
REST 30sec

TIBIALIS ANTERIOR WD

https://www.youtube.com/watch?v=OPEuhclsTUQ
SET 3
REPS 10
WEIGHT BW
TEMPO slow
REST 30sec

SOLEUS ISO / Split Squat position

https://www.youtube.com/watch?v=7bm0p0m7yk4
SET 3
REPS 10/10
WEIGHT BW
TEMPO slow
REST 60sec

SKATER SQUAT BW

https://www.youtube.com/watch?v=KoNunUi3GlE
SET 2
REPS 8/8
WEIGHT BW
TEMPO slow
REST 30sec

RDL CONTRA 1-ARM / 1-LEG

https://www.youtube.com/watch?v=qUuh9OmpiHk
SET 2
REPS 8/8
WEIGHT 20kg
TEMPO slow
REST 60sec

Lateral Lunge GOBLET DB

https://www.youtube.com/watch?v=zNPesWuMB7o
SET 2
REPS 8/8
WEIGHT 14kg
TEMPO slow
REST 30sec

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 2
REPS 5/5
WEIGHT BW
TEMPO slow
REST 60sec