Absolutely. The course is designed to cater to all fitness levels. Each session builds on the prior sessions.  You can pace yourself.  You will learn to self-assess which will help you determine if you are ready to progress to the next session or if you should stay with a current session.

The program has four sessions.  Each is about 60 minutes.  

Each session of the program builds on the previous session(s).  You may find you need to stay with a session for a few days to be successful.

In each session, you will be instructed through:

Self-assessment.  The assessment will help you discover areas of restriction, movements that feel optimal vs. less optimal or less efficient.

Reset. Every few sets, you reassess movement patterns to make sure they continue to improve. The reset will help get things back 'online' so you can continue to move through the session safely and effectively.

Releases/Activations. Each session will take you through effective ways to begin releasing restricted muscles and ways to activate muscles that need to come back online to improve movement efficiency.

Exercise progressions.  How you perform the exercise patterns is the key to success with this program.  You are expertly cued through each progression to receive maximum benefit in improving foot/ankle stability, flexibility and strength.

How quickly you progress to the next session is personal to you.  

However, we generally recommend consistent practice over several weeks for noticeable results.

The beauty of our course is that it requires minimal equipment. Most exercises can be performed with just your body weight. However, there are few things you will want to have and each session will let you know what you need for that session:

• Stretch out strap/yoga belt
• Wall space
• Hand towel/pillow
• Tennis/lacrosse ball/Rollga Activator
• Light-medium tensioned resistance band
• Pillow
•  Light-medium tensioned resistance band
• 1# -15# dbells (choose 1 or 2 different loads)
• 55-65 cm exercise ball/foam pad/pillow

Yes!  This is a great program to bridge the work you’ve done in PT and your return to the activities you need, want, and love to do.

Yes AND no.  The strategies and exercises used in this series can help re-establish proper foot and ankle alignment and also strength building, BUT we do recommend having the ankle checked out by an appropriate healthcare provider to rule out any tears or fractures.  Once those are ruled in the negative, then YES, this can be a great place to start.

As they say, “The devil is in the details.” We focus on the principles that govern movement. You might perform some of the same exercises as in the past, but we focus on the set up of the exercise, how to keep the alignment of the feet and ankles in the process of exercising, and how to build the challenge safely, efficiently, and sustainably from there.