Online Program- Nada

Hey Nada,

I’ve written 4 sessions for you to practice each week, along with additional foot and ankle exercises that I recommend doing at least 3 times a week during your free time. As you become more familiar with the exercises, things will make more sense and will take less time to complete each session. Try filming yourself—it will also give you great feedback. Let’s see how things go.

Please note that the program consists of a total of 5 sessions. I want you to alternate between session numbers 3 and 5 each week

Foot and Ankle: You can do these at home, and they shouldn't take more than 15 minutes (3 times a week).

Session 1: Mainly hip rotation

Session 2: Spine and shoulders

Session 3: Hip flexion and extension

Session 4: Spine and shoulders

Session 5: Foot and ankle, and lower body strength component.

In my opinion, before each time you go to the gym, take a look at the program and exercises so everything will go more smoothly and quickly.