Ankle Dorsiflexion range of motion is one of the most neglected - but important - ranges to work. If you have a history of ankle sprains, overpronation or flat feet, chances are your ankle dorsiflexion needs to improve.

But conventional static stretching will not give you the results you're after and could even increase your risk of achilles tendon issues or calf muscle strains.

In this presentation, you'll learn exactly why dorsiflexion ROM is so important, how it contributes to both performance issues with squatting and sprinting, as well as injuries like achilles tendinopathy, ACL tears, ankle sprains, hamstring tears, patellar tendonitis / PFPS and more.

You'll also discover my powerful 4 exercise routine called the Ankle Dorsiflexion RSR, which stands for 'Range Specific Routine', that will increase your dorsiflexion ROM in as little as 2-4 weeks when you do it 2-3 times a week (it only takes about 15 minutes to do).

ANKLE DORSIFLEXION RSR

00:00 - Intro and Routine Details
04:44 - 3 Indicators You Need More Dorsiflexion
05:13 - Test Your Dorsiflexion ROM
06:46 - Exercise #1: Active Self-Myofascial Release Technique
08:28 - Exercise #2: Banded Dorsiflexion Mobilization
09:46 - Exercise #3: Ankle Dorsiflexion Level II ERE
11:56 - Exercise #4: 1-Leg Anterior Reach

You have 10 minutes.

Bottoms down.

Exposure to positions!

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1. View horizontal and vertical rulers
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Here’s a fancy new experimental feature in Chrome! Now, we can get an overview of the CSS used on a site, from how many colors there are to the number of unused declarations… even down to the total number of defined media queries.

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