Evolutio Sports Physiotherapy Melbourne
Football , Functional Fitness, Strength & Conditioning, General FitnessWe've built an elite 8 week program based around 3 sessions a week to progress Athletes with current ankle injuries or those with pre existing or old injuries.
As practitioners, we find a large amount of athletes coming through our doors with old ankle injuries from football, basketball ect, which have scarred up and stiffened, causing issues in the gym and on the field.
This program is designed as an intermediate program, with each session to take 40 - 60 mins, aimed at pushing every muscle group around the foot and ankle.
Great little add on to Athlete training programs to make sure you're crossing your T's and dotting your i's with coaching.
For Athletes, this will get your ankle strong enough to stand up to the rigours of being cast on all three lord of the ring films or back into your sport without troubles from your base of support.
Features3 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
Bike work or Skip for 5 Minutes
B
Five Point Ankle Mobility Drill
2 x 1:30
C1
Straight Knee Single leg Eccentric Calf Raise
3 x 20
C2
Soleus Calf Raise
3 x 20
C3
Single leg Squat on Wobble board
3 x 1:00
D1
Trap Bar Deadlift
3 x 10
D2
Banded Monster Walks
3 x 20
E1
Romanian Deadlift
3 x 10
E2
Barbell Hip Thrust
3 x 10
E3
Isometric Running Calf Holds
3 x MAX
Warm Up
A
Jogging on the spot 5 minutes
B
Five Point Ankle Mobility Drill
2 x 1:30
C1
Prowler Push
4 x 20 @ 80 lb
C2
Ankle Clock Work
3 x 10
D1
Snatch Grip High Pull
3 x 10 @ 100 lb
D2
Skipping Singles Double Leg Takeoff
3 x 1:00
E1
Step-Ups
3 x 10 @ 75 lb
E2
Straight Leg Calf Raises
3 x 20
E3
Soleus Bent Knee Calf Raises
3 x 20
E4
Isometric Soleus Hold with Ball
3 x MAX
Warm Up
A
Bike work or Skip for 5 Minutes
B
Five Point Ankle Mobility Drill
2 x 1:30
C1
Back Squat
3 x 10
C2
Standing Broad Jumps
3 x 20
D1
Single Leg RDL
3 x 10
D2
Dynamic Hurdle Hops
3 x 6
E1
Banded Monster Walks
E2
Barbell Hip Thrust
3 x 10
E3
Isometric Soleus Hold with Ball
3 x MAX
Evolutio Sports Physio
Based out of Melbourne, Australia. Evolutio is a tight knit unit of Specialists in Strength and Rehabilitation. Following heavy experience lifting, coaching and working with Australian Rules Football, NFL, CrossFit and Olympic Lifters.
