MOBILITY PROGRAM

How to use this program:

The goal of adding knee and ankle mobility into
your routine is to both improve mobility and
range of motion of these joints and to
strengthen the surrounding and supporting
muscles that support and bulletproof your knees
and ankles during any movement through the day.

If this is the only mobility work you are adding to

your routine, it’s recommended to be done 2-3x per
week, added to the beginning of your workouts
(think of this as a part of your warm up)

It has two minor progression phases starting

with minor movements to improve mobility, then
progressing into movements to help strengthen.

IF any of these movements cause a sharp/shooting

pain, take it out of your routine to avoid injury
and continue with what feels best.

Once you reach the 6-week point, continue the

same exercises making them more challenging by
increasing weight or time under tension, and keep
in your program, even if joint discomfort goes
away ( aka don’t be surprised if your knee starts
hurting again if you take away what made it
better in the first place)
MOBILITY PROGRAM
BACKWARDS WALK
Youtube video here

simply walk on the treadmill backward. Start slow to gain

balance and get to a comfortable speed after that. Speed
isn’t important, we’re just trying to get repetitions of you
landing knee-over-toe while walking, so no need to try
and go as fast as you can.

REVERSE NORDIC
Youtube video here

Try to keep a completely straight body from your knees

up to your head without letting yourself dip in the hips.

For ankle comfort, add a foam roller underneath your

ankles so they don’t have to completely flatten to get in
the movement
NORDIC HAMSTRING EX.
Youtube video here

You can use a specific nordic machine, or any variation to

keep your feet/ankles down while you fall forward. It
takes extrodenary strength to control both the positive
and negative parts of this movement - use your arms to
push yourself to the top of the rep, and try to control
the fall down as slow as you possibly can.

ELEVATED KNEES OVER

TOES LUNGE
Youtube video here

start with the bench or step up elevated stance, in block

2 you will do this on flat ground, and add dumbbells into
the movement as a working lunge.
 TIBIALUS RAISES
youtube video here

To make it more comfortable, put a foam roller between your

lower back and the wall. Simply raise your toes to the sky,
flex, and relax back down to the starting position.

PLATE GOBLET SQUATS

youtube video here

With a dumbbell or plate get set up and work on your depth as

you get more comfortable with this movement.

if you have any flat-foot sole shoes they would be best rather
than running shoes with a large pad in the heel.
 add to the beginning of your workout, 3 days per week
(preferably on lower body days)

WEEK 1-3
SETS REPS Notes

Backwards
1 5 minutes -
treadmill walk

Plated squats 2 10 (each side) -

elevated knees Front foot on

2 10 (EACH)
over toes lunge bench

rev. nordics 2 10 -

Wall tib raises 2 15 -

WEEK 4-6
SETS REPS Notes

Backwards
1 5 minutes -
treadmill walk

Plated squats 2 12 (each side) -

weighted knees Flat ground,

over toes lunge
2 10 (EACH)
with dumbbells

rev. nordics 2 10 -

Push up to top,
Nordic ham curls 2 10 control the negative

Wall tib raises 2 20 -