Paulina Granados is a professional MMA fighter out of San Diego CA, preventing within the Invicta Preventing Championships sequence. She has used SoleSteps® in her coaching for greater than a 12 months right here on the WeckMethod Lab. We use the SoleSteps® to advertise higher foot and ankle perform and to optimize the core place in varied workouts. The exercise offered under is one which retains her battle prepared: a full physique, anteriorly centered routine with the SoleSteps® carried out within the heat up, primary workouts, and funky down.
Heat up: Iso’s (plantar/dorsiflexion)
– Calves Raised Iso Maintain off 1-2x :20 secs
– Deep Squat Iso Maintain 1-2x :20 secs
Block 1: Predominant Elevate
– Knee Drives (ankle mobility) with SoleSteps® Stacked 3x Out, Center, In
– Coil 3x L/R 1x
– KB SVG Squat downhill off SoleSteps®3x 8 L/ R
Block 2: Decrease Physique Accent
– BOSU Elite Again Extension 3×10
– Break up soar w/ ProPulsers 3×5 L/R
– Calf raises staggered off SoleSteps® 3×8 L/R
Block 3: Higher Physique
– Staggered band row, downhill off SoleSteps® 3×8 L/R
– BOSU Elite Bridge and press 3×8
– Staggered Tricep extensions off SoleSteps® 3×15 L/R
Cool Down:
– Suspension Sissy Squat w/ SoleSteps® 1×4-5
– Kneeling Leg Up and Rotate w/ SoleSteps® 1×3-4 L/R
– SoleSteps® Beneath your ft whilst you eat.
Preventing calls for an enormous quantity of labor of the ft in numerous positions, whether or not putting or grappling. By implementing the SoleSteps® to mobilize and strengthen (beneath load) in distinctive positions and angles we’re organising the athlete for long run joint well being: with the ankle, knees, hips, and additional up the chain. We’re wanting ahead to supporting Paulina in her lengthy and wholesome profession.
