Bulletproof Ankles in 10 Minutes is the second ankle/foot mobility workout from Julia Reppel that I have done. The other one is her 8 Min Foot & Ankle Mobility. I have damaged feet (12 screws and 2 plates in each heel), so when I see routines like this, I know I need to do them and do them frequently. And they are not easy for me. It could be because my feet are damaged but this did challenge and fatigue my feet and ankles. But that is a good thing and I plan to use these two routines more frequently. I love that she has these short focused routines so I can stack several of them to create longer workouts that target my personal needs.
Each exercise is done for 45 seconds followed by a 12 second transition. There is a timer in the lower left hand corner of the screen counting down the intervals and transitions. During the transition Julia demonstrates the next exercise. There is a progress bar in the upper right hand corner counting down the workout time as a percentage. For some of the exercises Julia also shows an easier version.
Bulletproof Ankles in 10 Minutes is 12:34 minutes. Equipment: fitness mat.
- Toes spread out (sit on mat with knees bent and heels on mat, curl toes in to bottom of foot then open and spread toes)
- Ankle CARS (still sitting on mat, drape knee of one leg over same side forearm, other hand holds shin, draw large circles with ankle leading with big toe)
- Repeat #2 on other leg
- Combat sit + knee lift (one foot is on mat with knee bent, shin of other leg rests on mat with top of foot on mat, raise and lower knee keeping top of foot on mat)
- Repeat #4 on other leg
- Ankle sit knee lift > rounded squat (lower into a deep squat with heels raised and arms extended in front of you to round spine, then lower calves and tops of feet to mat and rest glutes on heels, lift knees)
- Walk the dog (downward facing dog, alternate raising heels)
- Runner’s lunge calf stretch (lower onto forearms and one knee, other leg is extended straight behind you with toes on mat, push back with heel to stretch calf)
- Combat sit > heel lift (one foot is on mat with knee bent, shin of other leg rests on mat with top of foot on mat, lean over raised knee with hands on knee, raise and lower heel while pressing weight into leg)
- Ankle pails > rails > stretch (same position as #9, Pails= press toes into mat for 15 seconds, Rails=drive knee over toes for 15 seconds)
- Repeat #9 & 10 on other leg
- Ankle sit > knee lift (double kneeling on mat w/ tops of feet on mat, upper body leans back with hands on mat behind you, alternate lifting knees off mat)
For more info on Julia Reppel and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
