Ankless Workout

Trainer : Daniella Tsukerman

Introduction
This workout will help you keep in shape even though you can't use your ankle. I've included some leg exercises, but you'll notice that they are to be done on a single leg, so until your injury heels focus on keeping up the strength on your good leg.

Warm Up
7-10 minutes of light cardio - cycling

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Iso abs - prone up/down movement (Progression 1 - toes)Exercise2-312   minimal
Iso Abs - Side-LyingExercise2-330-60sec.   minimal
Push-UpExercise2-3As many as possible   minimal
Squat - 1 LegExercise2-312   minimal
CentipedeExercise2-312   minimal
Squat Touchdown - 1 LegExercise2-312   minimal
Dips on BenchExercise2-312   minimal
Cobra - FloorExercise2-312   minimal
Cat CamelStretch260 sec.   30-60sec.

Cool Down
stretching!

Program Exercises

ISO ABS - PRONE UP/DOWN MOVEMENT (PROGRESSION 1 - TOES)

Reps: 12 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: minimal | Duration: --

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Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Activate the core with a good drawing in and pelvic floor contraction.
Movement :
  • Start in a plank position, with forearms and knees on the ground, core is activated, glutes are squeezed and shoulder blades are retracted and depressed.
  • Place one hand on the ground under the chest, and simultaneously push that arm straight as you place the other hand on the ground under the chest and push it straight.
  • Return to the starting position by bending elbows and placing a forearm down to the ground, followed by the other.
  • Ensure that the hips stay level throughout the movement.


Notes : If doing this on your knees is too easy then get into full plank position on your toes.

ISO ABS - SIDE-LYING

Reps: 30-60sec. | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: minimal | Duration: --

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Preparation :
  • Lie on the right side with elbows, shoulders, hips and knees in alignment and knees bent to 90°.
  • Before movement begins, optimal postural alignment is mandatory.
  • Place right elbow directly under the right shoulder for support.
Movement :
  • Draw your lower abdomen inward toward your spine.
  • While maintaining the drawing-in maneuver, lift body up onto forearm and knee as shown.
  • Hold for 5-10 seconds (seconds may vary depending on individual abilities).
  • While still maintaining the drawing-in maneuver, lower to the floor.
  • Repeat recommended repetitions.
  • The cervical spine must stay in a neutral position!
  • Do not sacrifice form for more repetitions.


Notes : Try to hold this for 60 sec., but no less than 30 sec.

PUSH-UP

Reps: As many as possible | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: minimal | Duration: --

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Preparation :
  • In a prone position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90°.
  • Come into plank position with elbows extended, make sure the entire body is in a neutral position.
Movement :
  • Flexing at elbows, lower the body, maintaining neutral spine.
  • Push back to starting position without postural compensation.

Notes : These can be done on your knees. Remember to keep your back straight.

SQUAT - 1 LEG

Reps: 12 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: minimal | Duration: --

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Preparation :
  • Perform drawing in and pelvis floor contractions.
  • Lift one leg off the floor and dorsiflex elevated ankle.
  • Keep feet parallel in frontal plane.
  • Maintain level hips.
Movement :
  • Grip toes in your shoes or on the floor (IF NO SHOES).
  • Initiate the squat by bending the knee, keep the shoulder blades down and together.
  • As your knees bend, flex forward slightly in the spine but keep chest up.
  • Squat down as deep as you can with good control, maintaining heel contact with floor and watching hip and knee alignment (no pronation).
  • Return back to starting position and repeat.
  • Progressions: Inertia progressions, no weight to dumbbells to cables to tubing.


Notes : Just as you do in a squat, remember to keep your weight behind you as if you're trying to sit in a chair that's a few inches behind you and keep your heel digging into the ground to push you back up.

CENTIPEDE

Reps: 12 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: minimal | Duration: --

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Preparation :
  • This exercise involves dynamic Lumbo Pelvic Hip Stabilization, therefore it is essential that the client exhibits EXCELLENT technique during the movement and has a high level of core stability.
  • Maintain drawing in and pelvic floor contraction during the entire exercise for spinal support.
Movement :
  • Start by leaning over at the waist, and place the palms of the hands on the floor (as shown).
  • Ensure that there is a soft bend in the knees for proper load transfer through the pelvis.
  • Maintain stiffness in the core (with drawing in) and walk your hands away from the feet one at a time.
  • Continue hand movement until the shoulders are in full flexion (arms are over the head) or until the point before compensation will occur.
  • Hold the hands over the head, palms on the floor and slowly start walking the feet towards the hands one at a time (like a CENTIPEDE!).

Notes : Pay close attention to the instructions on this one and make sure you have proper form!

SQUAT TOUCHDOWN - 1 LEG

Reps: 12 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: minimal | Duration: --

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Preparation :
  • Begin balanced on one leg (opposite leg remains forward of stance leg) while positioning entire body in optimal posture.
Movement :
  • Draw your belly button inward toward your spine.
  • Squat down bending the ankle, knee and hip while reaching toward OR touching your toe with the opposite hand.
  • Keep opposite foot forward and off the ground throughout range of motion.
  • While maintaining drawn in manoeuvre, activate glutes and return to starting position.


Notes : Same idea as with the single leg squat. The trick to balancing with this is keeping your eyes fixed on something. Stare at something on the floor, because if you move your eyes you'll lose your balance.

DIPS ON BENCH

Reps: 12 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: minimal | Duration: --

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Preparation :
  • Keep glutes as close to the bench as possible.
  • Feet together and knees slightly bent.
  • Hands close to the sides of the body, arms straight and shoulder blades retracted.
Movement :
  • Bending the arms, slowly lower the body down until the shoulders are just above elbow height, inhaling while doing this. Straighten the arms returning the body to the starting position, exhaling during this phase.
  • Maintain good form.
  • Keep reps at a controlled speed.
  • Only lower the body to where you feel comfortable.


Notes : For an added challenge straighten out your legs.

COBRA - FLOOR

Reps: 12 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: minimal | Duration: --

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Preparation :
  • Laying face down on the floor in prone position, have arms beside your hips.
  • Activate core by drawing in navel towards spine and squeezing glutes.
Movement :
  • With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.
  • Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.
  • Upon completion of the movement, repeat.
  • Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable – no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.


CAT CAMEL

Reps: 60 sec. | Sets: 2 | Intensity: -- | Tempo: -- | Rest: 30-60sec. | Duration: --

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Preparation : Get down on all fours with knees about hip-width apart. Hands should be placed directly under your shoulders. Tighten your abdominals to bring your spine into neutral.
Movement : Cat: Gently exhale and curl spine towards the ceiling. Hold this position for 15 seconds and then transition to Camel: Allow your body to relax and your back arch. Hold for 15 seconds. Repeat again.


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