| Exercise |
Sets/ Reps Expected |
Sets/ Reps Actual |
Reasoning for exercise |
Progression |
Description of exercise |
| Ankle Inversion (With Resistance Band) |
3sets/ 20 reps (Each foot) |
3 sets/ 20 reps |
The client has struggled with ankle sprains so this exercise is to strengthen the muscles in the ankle to help prevent future inversion sprains. |
For further weeks vary exercise sets and reps and improve her technique in a more slower, controlled motion. |
The trainer will hold the resistance band while the client works against the resistance while performing inversion and we will compare this to the Oxford Strength Scale. |
| Ankle Eversion (With Resistance Band) |
5 sets/ 15 Reps (Each foot) |
5 sets/ 15 reps |
The client is working on prehab on the ankle so the client will be working on strengthening all major movements for prehab of the ankle. |
Increasing the reps to 20 further strengthen the ankle with eversion. |
The trainer will hold a resistance band in place while the client works against the force by performing eversion. |
| Ankle Dorsiflexion (With Resistance Band) |
3 sets/ 15 reps (Each foot) |
3 sets/ 15 reps |
The client is working on prehab on the ankle so the client will be working on strengthening all major movements for prehab of the ankle. |
Increasing the sets to 4 to help strengthen the major muscles involved in dorsiflexion of the ankle. |
The trainer will hold a resistance band in place on top of the ankle while the client works against the force by performing dorsiflexion. |
| Ankle Plantarflexion (With Resistance Band) |
3 sets/ 15 reps (Each Foot) |
3 sets/ 16 reps |
The client is working on prehab on the ankle so the client will be working on strengthening all major movements for prehab of the ankle. |
Increasing the sets to 4 then eventually to failure to try and full exert the clients capabilities on plantarflexion at the ankle. |
The trainer will put a resistance band on the bottom of the ankle for the client to hold with both hands and the client will work against the force by performing plantarflexion. |
| Goblet Squats (Kettle Bell 8Kg) |
3 sets/ 10 reps |
3 sets/ 10 reps |
The exercise is a good compound movement which will help strengthen the major muscles in the leg such as the calves, quadriceps and hamstrings as well as the gluteus maximus with the added pressure of a kettlebell as this will help the client work eccentrically against the force. |
Further improve the clients technique as at times it was not controlled and she had stumbled forward as she didn’t use her core muscles to control her balance as sometimes she stumbled forward on one or two reps. |
The client will hold the kettle bell with both hands against there chest and then slowly squat down and eccentrically work against the force to get up from the squat. |
| Body Weight Squat |
3 sets/ 10 reps |
3 sets/ 10 reps |
The exercise is a good compound movement which will help strengthen the major muscles in the leg such as the calves, quadriceps and hamstrings as well as the gluteus maximus. |
Improved technique from the first week as she is getting lower on the squat. Can further improve by not raising her heels as at times her heels come off the floor where they should be flat. |
The client will slowly squat down working the quadriceps et the bottom of the squat using their core muscles and erectors to prevent falling forward or hyperextension of the spine. The client will drive upwards working eccentrically using their hips and then their gluteus and adductor magnus to extend the hips. |
| Calve Raises (Body Weight) |
3 sets/ 12 reps |
3 sets/ 12 reps |
This exercise will be good for strengthening the main muscles in the calve which are the gastrocnemius and the soleus and this will help with overall ankle balance and stability. |
Great technique compared to first week. Now we might implement a weight or try a pyramid set for further weeks to make the exercise more challenging for the client. |
The client will be standing on the edge of a platform the will ‘’stand up’’ on their toes while performing plantarflexion. This exercise is an isolation exercise which will help target the gastrocnemius, soleus and tibialis posterior. |
| Toe Taps (With Resistance Band) |
3 sets/ 10 reps (Each Leg) |
3 sets 10 reps |
This exercise is used to help with clients weakness which is her agility. The client will be in a defensive basketball stance and then abduct her leg and then tap with her toes to the side. This will hopefully improve balance and reaction time as well as working on prehab of the ankle. |
The toe taps were more controlled this week and they were slower making the movement more effective. For further weeks to improve we will slowly increase the reps to 12 or 14 to stop a plateau occurring. |
The client will be in a defensive stance (Squat Position) and then will step to the side while keep their feet shoulder width apart, with a slight bend in their knee and keeping their chest up. This exercise will help work on the gluteals and hip flexors. |
Written by:jhill
Be First to Comment