We had a number of participants from our Snatch workshop this weekend ask about ankle mobility and flexibility work they could do to improve their ankles. Well, we aim to please! Here are a few of our favorite ankle mobility drills that can improve your squat.
1) Lateral Tibial Glide: very important and very often overlooked as a contributor to ankle stiffness. Rock back and forth and let that knee travel out.
2) Banded ankle dorsiflexion: ensure the band is a top the talks and not on the bottom of your tibia, then rock forward. If you have some stuff joint mechanics, this may help improve some of those to increase dorsiflexion range of motion.
3) Eccentric Heel Raises: eccentrics improve tissue mobility. They help to alter the structural make up of tissue and improve mobility. Don’t believe us, give them a try for yourself. Go up with to feet, down slowly with one. Hold at the bottom for 2-3 breath cycles, feel the suppleness increase!
Get Better Every Day!
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Missing prep so much right now. Remembering I was sending @ant_woodz pictures of my physique every 30 minutes and taking my shirt off for @phillip_hazel_chiero every 15😂 .
I can’t even lie I was a nervous wreck driving to Fresno. Thoughts of backing out, thoughts making an excuse not to go through with it. But after a gruesome 3 months of dieting and training, it would have been my biggest regret if I hadn’t.
This year we’re coming back bigger and better. #2018
As soon as I got off set today the first thing I did was find the nearest gym! I made sure while I was here I even said any Benchmark for myself and ran a mile under 9 minutes after my arm workout! Your turn guys!!
This Salmon With Berry Balsamic Glaze has been one of my go to recipes for over 4 years!!! It’s got such a great flavor that i just can’t kick it! Here is the recipe 👇🏻
4 Salmon Filets
1 heaping cup Frozen Berry Mix (blackberries, blueberries, raspberries) or Frozen Cherries
½ cup @vitacost Brand Organic Balsamic Vinegar
Place frozen berries and balsamic vinegar in a pot.
Simmer over medium heat for about 20 minutes.
Then allow it to sit in the pot for 5-10 minutes to allow juices to thicken.
While the glaze is simmering preheat the oven to 375 degrees Fahrenheit.
Place salmon on a baking sheet covered with foil and sprayed with non-stick spray.
Sprinkle desired amount of smoked paprika and pepper on each salmon filet. Bake salmon for approximately 15-20 minutes. Once salmon is cooked, top it with the berry glaze! #vitacostvip