Mobility in Feet and Ankles

Course
32 Lessons

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Do you want optimal mobility for martial arts?

Learn a safe, proven method to improve mobility in your feet and ankles.

Improve flexibility and range of motion through an effective sequence of exercises.

Improve movement patterns for better functioning in daily life and sport.

Build strength in your feet and ankles for optimal performance in martial arts.

Your Instructor

Hi, I'm Sabrina Bliem, "The Karate Shrimp."

I'm a performance coach, YouTuber, and martial artist. I have a degree in Dietetics, and certification as a Sport & Exercise Nutrition Coach through Precision Nutrition. I am also a Certified Personal Trainer, Corrective Exercise Specialist, and Stretching & Flexibility Coach through NASM.

Course Curriculum

Introduction

Welcome to the Course

Preview

How to Improve Mobility

How to Implement These Exercises

STEP 1 - Inhibit

Gastrocnemius & Soleus

Biceps Femoris

Fibularis Complex (Peroneals)

Quadriceps

TFL (Tensor Fascia Latae)

STEP 2 - Lengthen

Gastrocnemius - Static Stretch

Soleus - Static Stretch

Gastrocnemius & Soleus - Self-NMS Stretch

Biceps Femoris - Static Standing Stretch

Biceps Femoris - Static Supine Stretch

Biceps Femoris - Self-NMS Stretch

Quadriceps - Static Standing Stretch

Quadriceps - Static Side-Lying Stretch

Quadriceps - Self-NMS Prone Stretch

TFL - Static Standing Stretch

TFL - Static Kneeling Stretch

STEP 3 - Activate

Short Foot Exercise - Intrinsic Foot Muscles

Towel Scrunches

Heel Walking - Anterior Tibialis

Anterior Tibialis

Posterior Tibialis

Medial Gastrocnemius

Gluteus Medius

Wall Slides - Gluteus Medius

Medial Hamstrings Complex

STEP 4 - Integrate

Lunge to Balance

Single-Leg Balance Reach

Single-Leg Squat

Step-Up to Balance

Frequently Asked Questions

What equipment do I need for this course?

You will need a foam roller, a martial arts belt or yoga strap (or equivalent), a resistance band, and a step platform or stool. Light dumbbells are optional.

When does the course start and finish?

This course is a completely self-paced online course. You decide when you start and when you finish.

How long do I have access to the course?

You have access for the lifetime of the course.

What if I am unhappy with the course?

I would never want you to be unhappy! If you are unsatisfied with your purchase, contact me in the first 30 days and I will give you a full refund.

I'm ready to enroll