Ankle:
Mobility
1.Banded ankle mobilization
2.Goblet squat ankle mobility
3.Split squat-forward emphasis
4.Calf eccentrics
Stabiltiy
1.Bosu balance in 1 leg partner
2.Squat jumps
Hips:
Mobility(test and retest)
1.Hip airplane (supported)
2.90/90 hip rotations
3.Banded distraction
Stability
1.Single leg bridge(closed chain)
2.Side bridge clamshell
Skill + primer Wod:10 min amrap
5 pistols (each leg)
10 kettle bell swings
10 HR pushups
Into:
10 min amrap
5 power snatch 135/95-95/65-75/55
5 bar facing burpees
5 cals on the erg
