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Description

Strengthening my body after ankle surgery


Exercises

Set 1: 2 rounds
Single Dumbbell Front Raises
Single Dumbbell Front Raises
2 minutes
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
4 minutes
Single Leg Squats
Single Leg Squats
4 minutes
Lunges
Lunges
4 minutes
High Heel Parallels
High Heel Parallels
2 minutes
Rest
Rest
1 minute

Set 2: 2 rounds
Alternating Bicep Curls
Alternating Bicep Curls
2 minutes
Alternating Bent Over Rows
Alternating Bent Over Rows
1 minute
Alternating Side Planks
Alternating Side Planks
2 minutes
High-Plank and Knee Draw
High-Plank and Knee Draw
1 minute

Set 3: 1 round
Glute Circles
Glute Circles
2 minutes
Alternating Fire Hydrants
Alternating Fire Hydrants
2 minutes
Glute Combo Kickback
Glute Combo Kickback
2 minutes
Contralateral Limb Raises
Contralateral Limb Raises
1 minute
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
4 minutes

Set 4: 1 round
Russian Twists
Russian Twists
2 minutes
90-90 Crunch Taps
90-90 Crunch Taps
2 minutes
Bicycle in Bridge
Bicycle in Bridge
2 minutes
Butterfly with Leg Extension
Butterfly with Leg Extension
2 minutes
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
2 minutes
Left Leg Circles
Left Leg Circles
1 minute
Right Leg Circles
Right Leg Circles
1 minute
Bent Knee Twists
Bent Knee Twists
2 minutes

Set 5: 1 round
Center Leg Stretch
Center Leg Stretch
1 minute
Child's Pose
Child's Pose
4 minutes
Cow Face Pose with Right Leg Straight
Cow Face Pose with Right Leg Straight
4 minutes
Cow Face Pose with Left Leg Straight
Cow Face Pose with Left Leg Straight
4 minutes
Knee Folds
Knee Folds
6 minutes
Seated Leg Stretch
Seated Leg Stretch
10 minutes


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