The Foot Fix

Transform your
foundation, unleash
your potential
 Introduction
Welcome to The Foot Fix: Transform Your Foundation, Unleash
Your Potential! I am thrilled that you have chosen to join me on
this 8 week journey to build a strong foundation for your body's
movement and performance.

At the core of this program is the foot and ankle complex - an

intricate network of bones, muscles, tendons, and ligaments
that form the foundation of our body's movement. Despite the
vital role they play, our feet and ankles are often overlooked
and neglected in our fitness routines. However, research has
shown that a weak and unstable foot and ankle complex can
lead to a host of issues such as poor posture, poor athletic
performance, muscle imbalances, chronic pain, and a higher risk
of injury.

The good news is that by focusing on strengthening the foot and

ankle complex, we can unlock tremendous benefits for our
overall health and fitness. The Foot Fix is designed to help you
do just that, by targeting the muscles and structures of the foot
and ankle through a series of exercises and movements.

Throughout this program, you'll learn how to improve your foot

strength, stability, and mobility, addressing common
weaknesses and imbalances that may be holding you back.
You'll also develop better balance, coordination, and control,
enabling you to move with greater precision and efficiency.

Beyond the immediate benefits, The Foot Fix also helps you
reduce your risk of developing injuries or chronic pain by
promoting proper alignment and mechanics in your movement
patterns. By strengthening the foundation of your body's
movement, you'll be able to take your fitness to the next level,
while staying safe and healthy in the process.
I am excited to guide you through this journey, and can't wait to
see the incredible results that you will achieve with The Foot
Fix!
 Special note
As a special note, I strongly encourage and recommend using
toe spacers throughout The Foot Fix program, as well as on your
days off. Toe spacers can help improve the alignment of your
feet and toes, and can also promote better circulation and
balance. Additionally, wearing Vivobarefoot shoes can provide
additional benefits by promoting natural foot movement and
strengthening the muscles of the foot and ankle.
While using toe spacers and wearing minimalist shoes are not
mandatory for the program, incorporating them into your
routine can greatly enhance your results and help you achieve
optimal foot health and function.

SHOP Vivobarefoot Shoes - Discount Code - Bjbec

The Toe Spacers - Discount Code - BECCA
Testing & assessment
The "Foot Fix" training program starts with a physical
evaluation and analysis of foot mechanics to identify any issues
that may affect exercise performance.

1. Toe Function & Neurological Connection - Big Toes Up,

1.
Little Toes Down | Big Toes Down, Little Toes Up
2. Toe Splay
2.
3. Ankle Mobility - Half Kneeling Wall Rockers
3.
4. Ankle Stability- Single Leg Side to Side Looks
4.
5. Ankle Strength - Single Leg Calf Raise
5.

WATCH Testing & Assessment Video Here!

 Phase 1 - week 1-4
*Perform the following 3 workouts each week for 4 weeks

day 1
Self-Myofascial Release
Tennis Ball Rolling 5 Minutes

Toe Mobility
Big Toe Pulses 2x20 | Little Toes Pulses 2x20 | All Toes Up 2x20 |
Toes Curls 2x20 | Big Toe Up, Little Toes Down 3x10 Seconds | Little
Toes Up, Big Toe Down 3x10 Seconds

Foot & Ankle Mobility

Ankle Circles Clockwise 2x20 | Ankle Circles Counter Clockwise
2x20 | Kneeling Ankle Rockers 2x10

Foot & Ankle Strength

Banded Ankle Inversion & Eversion 2x20 | Single Leg Calf Raise 2-2
Tempo 2x12 | Wall Tibialis Raise 2x12
 Phase 1 - week 1-4
*Perform the following 3 workouts each week for 4 weeks

day 2
Self-Myofascial Release
Tennis Ball Rolling 5 Minutes

Toe Mobility
Big Toe Pulses 2x20 | Little Toes Pulses 2x20 | All Toes Up 2x20 |
Toe Curls 2x20 | Big Toe Up, Little Toes Down 3x10 Seconds | Little
Toes Up, Big Toe Down 3x10 Seconds

Foot & Ankle Mobility

Ankle Circles Clockwise 2x20 | Ankle Circles Counter Clockwise
2x20 | Kneeling Pulses - Flat Feet 2x20 | Kneeling Pulses - Toes
Curled 2x20 | Kneeling Ankle Rockers 2x10

Foot & Ankle Stability

Single Leg Balance 2x30 Seconds Each Leg

Foot & Ankle Strength

Ankle Swivels 2x45 Seconds | Single Leg Calf Raise 2-2 Tempo
2x12 | Wall Tibialis Raise 2x12
 Phase 1 - week 1-4
day 3
Self-Myofascial Release
Tennis Ball Rolling 5 Minutes

Toe Mobility
Big Toe Pulses 2x20 | Little Toes Pulses 2x20 | All Toes Up 2x20 |
Toe Curls 2x20 | Big Toe Up, Little Toes Down 3x10 Seconds | Little
Toes Up, Big Toe Down 3x10 Seconds

Foot & Ankle Mobility

Ankle Circles Clockwise 2x20 | Ankle Circles Counter Clockwise
2x20 | Kneeling Ankle Rockers 2x10

Foot & Ankle Strength

Banded Ankle Inversion & Eversion 2x20 | Single Leg Calf Raise 2-2
Tempo 2x12 | Wall Tibialis Raise 2x12

Foot & Ankle Stiffness & Elasticity

ISO Spring Ankle 2x30 Seconds | Jump Rope 1x5 Minutes
 Phase 2 - week 5-8
*Perform the following 3 workouts each week for 4 weeks

day 1
Self-Myofascial Release
Tennis Ball Rolling 5 Minutes

Toe Mobility
Big Toe Pulses 2x20 | Little Toes Pulses 2x20 | All Toes Up 2x20 |
Toe Curls 2x20 | Big Toe Up, Little Toes Down 3x10 Seconds | Little
Toes Up, Big Toe Down 3x10 Seconds

Foot & Ankle Mobility

Ankle Circles Clockwise 2x20 | Ankle Circles Counter Clockwise
2x20 | Kneeling Ankle Rockers 2x10

Foot & Ankle Stability

Unilateral DB Stationary March 2x12 Each Leg

Foot & Ankle Strength

Banded Ankle Inversion & Eversion 2x20 | Single Leg Calf Raise 2-2
Tempo 2x20 | Wall Tibialis Raise 2x20
 Phase 2 - week 5-8
*Perform the following 3 workouts each week for 4 weeks

day 2
Self-Myofascial Release
Tennis Ball Rolling 5 Minutes

Toe Mobility
Big Toe Pulses 2x20 | Little Toes Pulses 2x20 | All Toes Up 2x20 |
Toe Curls 2x20 | Big Toe Up, Little Toes Down 3x10 Seconds | Little
Toes Up, Big Toe Down 3x10 Seconds

Foot & Ankle Mobility

Ankle Circles Clockwise 2x20 | Ankle Circles Counter Clockwise
2x20 | Kneeling Pulses - Flat Feet 2x20 | Kneeling Pulses - Toes
Curled 2x20 | Kneeling Ankle Rockers 2x10

Foot & Ankle Stability

Single Leg Balance Side to Side Looks 2x20 Each Leg

Foot & Ankle Strength

Ankle Swivels 2x45 Seconds | Single Leg Calf Raise 2-2 Tempo
2x20 | Wall Tibialis Raise 2x20 | Tip Toe Walks 2x20 yards | Lateral
Tip Toe Walks 2x20 yards | Heel Walks 2x20 yards
 Phase 2 - week 5-8
*Perform the following 3 workouts each week for 4 weeks

day 3
Self-Myofascial Release
Tennis Ball Rolling 5 Minutes

Toe Mobility
Big Toe Pulses 2x20 | Little Toes Pulses 2x20 | All Toes Up 2x20 |
Toe Curls 2x20 | Big Toe Up, Little Toes Down 3x10 Seconds | Little
Toes Up, Big Toe Down 3x10 Seconds

Foot & Ankle Mobility

Ankle Circles Clockwise 2x20 | Ankle Circles Counter Clockwise
2x20 | Kneeling Ankle Rockers 2x10

Foot & Ankle Stability

Unilateral DB Stationary March 2x12 Each Leg

Foot & Ankle Strength

Banded Ankle Inversion & Eversion 2x20 | Single Leg Calf Raise 2-2
Tempo 2x20 | Wall Tibialis Raise 2x20 | Tip Toe Walks 2x20 yards |
Lateral Tip Toe Walks 2x20 yards | Heel Walks 2x20 yards

Foot & Ankle Stiffness & Elasticity

ISO Spring Ankle 2x30 Seconds | Jump Rope 1x5 Minutes
 Conclusion
Congratulations on completing The Foot Fix! I hope that this 8
week program has helped you build a stronger foundation for
your body's movement and performance. By focusing on the foot
and ankle complex, you have developed greater stability,
balance, and power from the ground up, enabling you to move
with greater efficiency, precision, and confidence.

I encourage you to continue incorporating the principles and

exercises you have learned into your ongoing fitness routine, as
this will help you maintain your gains and continue to improve
over time.

Remember, taking care of your feet and ankles is a crucial

aspect of your overall health and fitness. By prioritizing their
strength and mobility, you can reduce your risk of injury,
improve your posture, and enhance your athletic performance.
Thank you for choosing The Foot Fix as your guide on this
journey. I am honored to have been a part of your fitness
journey, and I wish you all the best in your future endeavors.

Vivobarefoot Shoes - Discount Code - Bjbec

The Toe Spacers - Discount Code - BECCA