TrainersEye · Session of the Day · Mobility Flow · #076

Mobility Flow Ankle, Foot & Knee — Ground Contact Chain

Ankle dorsiflexion, foot intrinsics, knee tracking through deep flexion · Method · Loaded Mobility & Eccentric Lengthening

Target ≈ 35 minDate Body Weight Session RPE cap 4-6/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Breath & joint prep · CARs · 5 min

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1	Box Breathingone full breath per position — breath leads, body follows	90 s
2	Hip Circlesslowest circle you can draw — the brain is the target	3/dir
3	Hip CARpin every other joint — motion from ONE joint only	3/dir

Phase 2 · Primary Range Block12-15 min · 2 rounds · long holds, zero forcing, exhale into range

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1	Banded Ankle Dorsiflexionthe load is a handle into range — never a lift	3 × 5 · 4-s eccentric	kg
2	Toe Walkgain range only on the exhale	3 × 5 · 4-s eccentric
3	Ankle Dorsiflexionown the end range — 5-s hold before leaving it	45 s/side

Progression: Loaded rule: the weight is a handle, not a goal — 3-5 s eccentrics into the deepest honest range, 2 reps in reserve of position, never of pain.

Phase 3 · Secondary Region & Integration8-10 min · 2 rounds · connect the new range to movement

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1	Couch Stretchgain range only on the exhale	6 slow reps
2	Hip Flexor Stretchgain range only on the exhale	45 s/side
3	Bear Crawlone full breath per position — breath leads, body follows	5 slow reps

Phase 4 · Control — Strength Through Range6-8 min · slow and owned · the range you control is the range you keep

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	1	Side Plankown the end range — 5-s hold before leaving it	3 × 5 slow
	2	Jefferson Curl — light, segmentalthe load is a handle into range — never a lift	2 × 5 · 4-s eccentric	kg

Phase 5 · Downregulation & Stillness4-6 min · long passive holds + box breathing · leave calmer

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1	Happy Babyone full breath per position — breath leads, body follows	60 s
2	Dead Hanggain range only on the exhale	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Range is a skill: note today's deepest honest position — next session starts from it.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Range work must stay pain-free — sharp, neural, or pinching pain ends the drill. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.