Online Program - Jonathan
Hey champ, how are you?
Great session today! Here are a few important takeaways:
Feet: We need to work on foot control- gaining as much control as possible over the toes, releasing tight muscles, strengthening the big toe, improving pronation control and the medial arch, and building up the small intrinsic foot muscles. We also need to improve ankle mobility, as we noticed some asymmetry between them. Right now, sitting in a deep squat doesn’t look comfortable - the feet collapse inward and the whole chain looks unstable.
Hips: We’ll need to improve hip rotation by opening up the adductors and hip flexors, while also working on glute strength in different positions.
Integration: Over time, we’ll connect these drills into more functional movements.
Next session: We’ll focus on the thoracic spine, improving shoulder mobility, and connecting everything back to the core.
Ran
The program requires the following tools:
Box/ bench
Free weights
2 hard yoga blocks
Mini loop bands in light, medium, and hard resistance levels
A lacrosse ball or a similarly hard ball for self-myofascial release
Power band (light)
Inclined wedge block (optional)
Kettlebell (optional)