Online Program- ilya

Hey Ilya, how are you?

From the initial assessments we did, we can see that sitting in a deep squat is uncomfortable, the toes are not properly grounded, and there’s some discomfort in the front of the shin. The posterior chain looks great, but we need to work on hip rotation on both sides, with some noticeable differences between right and left.

We’ll need to address the adductors as well as the hip flexors. It's possible -and recommended - to improve ankle mobility in both feet.

We also noticed a walking pattern that resembles a “duck walk,” with improper load distribution across the foot, lack of pronation, poor activation of the big toe, and insufficient support through the medial arch, among other things.

As we begin our work, we’ll focus on improving ankle mobility, strengthening the foot, gaining full control of the toes, and increasing flexibility and strength in the hip flexors and adductors - all before moving on to more complex exercises.

ֿ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)