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Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

MODIFIERS

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Ankle Mobility Exercises

Below is your ankle mobility exercise program.

During your DARI Motion Screen it was noted that you had restricted ankle mobility.  To improve this joints function and reduce its vulnerability complete the following exercises and stretches to improve your overall motion health.

Complete this program for 4 weeks and then schedule your next DARI Motion Screen.

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Ankle Mobility - Exercise 1

Bilateral Squat

 

Begin with your feet shoulder width apart and toes pointing forward. In one fluid motion, squat as low as possible, and then return to the starting position.  Work to keep your pelvis neutral and flex through your hips.

10 REPS   |  3 SETS

30 Total 

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.

 

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Ankle Mobility - Exercise 2

Lateral Weighted Lunge​

Start in a standing position with dumbells in your hand.  First reach your foot out to  your right side.  Keep the weight in front of your knees.  Flex your hips and knees on the out stretch leg lowering the weight toward your ankle.  Keep you your spine straight.  Move back to the starting position and perform the movement for the opposing side.  Repeat.

10 REPS PER LEG |  3 SETS

30 Total 

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.

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Ankle Mobility - Exercise 3

Skaters

 

Start by crouching down on your left leg, lifting your right leg out behind you and reaching down and across to touch your left foot with your right hand. Then jump sideways off your left foot and land on your right foot, bending your knee and ankle to absorb the impact.  Repeat

10 REPS PER LEG  |  3 SETS

30 Total 

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.