Part 1: Lower Limb Mobility
In this first video of the Lower Limb series, I'm walking you through drills to improve relative motion at the foot, ankle, and knee, and to build better proprioceptive awareness of what's happening down there. Our lower limb plays a huge role in how we manage forces and access range of motion from the ground up, so this is foundational work for everything else we build on top of it.
What you'll learn:
- How to use a therapy ball (or tennis ball) to create sensory awareness through the arch, transverse arch, lateral foot, and heel
- How to find the inside and outside points of your heel in a kickstand stance -A standing weight shift drill that connects heel position to tibial rotation
- How to use foot wedges (or a rolled sock or band) to support the first and fifth met heads -A banded drill to mobilize the transverse arch while finding inside and outside heel
- A manual technique to create rotation at the ankle
- A slider drill to create rotation through the knee
- A step drill that combines dorsiflexion with internal and external rotation
Timestamps:
- 0:00 Why lower limb motion matters
- 0:35 Therapy ball for sensory awareness
- 2:11 Kickstand stance: finding inside and outside heel
- 4:43 Bending and straightening with rotation
- 6:22 Standing weight shift drill
- 9:00 Banded transverse arch mobilization (inside heel)
- 11:35 Banded transverse arch mobilization (outside heel)
- 12:57 Manual ankle rotation 1
- 4:28 Slider drill for knee rotation
- 15:48 Step drill with dorsiflexion and rotation
Part 2: Lower LimbĀ Strength
In this second video of the Lower Limb series, I'm sharing strategies to build strength and stability around the knee, ankle, and foot through progressive loading.Ā One of the biggest gaps I see when it comes to the foot is a lack of progressive loading in both shapes, supination and pronation. Beyond our general compound lifts, we rarely train the foot in a more inverted or everted position with real load. These drills address that gap and help lock in the mobility gains you've already made.
What you'll learn:
-How to self-assess your foot position using a simple front and back photo
-Two ways to set up loaded drills (super band or cable with ankle strap)
-How to use foot wedges to support the transverse arch
-A four-part progression: isometric hold, knee bend and straighten, hinge with rotation, and split squat with active rocking
-Programming guidance for both targeted work and warm-ups
Timestamps:
0:00 Intro and why we need to load the foot in both shapes
1:12 Self-assessment of your feet
2:07 Setup with a super band
4:17 Setup for the opposite foot position
5:18 Cable and ankle strap option
6:46 Full progression for the right foot
11:16 Full progression for the left foot
15:02 Programming guidance
Ā
