Ankle-Grip Mobility — 10-Move Progression

Lying on your back, grip both ankles and pull the knees to the chest. Sets passive tension through the ankle and hip while creating length.

1. Lie flat on your back
2. Reach down and grip both ankles
3. Pull the knees gently toward your chest
4. Rock at end range — breathe, don't bounce

Heels on a foam roller, hands gripping the ankles, hips driven up. The roller lengthens the calves and Achilles at end range while the bridge loads the posterior chain.

1. Rest your heels on a foam roller (or bench edge)
2. Grip both ankles with your hands
3. Drive the hips up to full extension
4. Hold the end-range calf stretch, then lower

Seated with legs extended, lift the heels and hold active dorsiflexion over a visual clearance (cones/water bottles). Builds ankle range under active tension.

1. Sit with legs straight, hands anchored behind you
2. Place a small target under/over the toes as a cue
3. Lift heels and hold the toes pulled up
4. Keep the spine tall — hold for controlled breaths

Supine, one hand grips the same-side ankle and drives the bent knee down to the mat. Opens hip rotation and ankle freedom together.

1. Lie on your back, one knee bent
2. Grip the same-side ankle with your hand
3. Drive the bent knee down toward the mat
4. Keep the pelvis stable — alternate sides

Feet pulled close to the glutes, grip both ankles, knees bowed outward. End-range hip extension while holding deep ankle dorsiflexion.

1. Lie on your back, feet close to glutes
2. Grip both ankles with your hands
3. Let the knees bow out wide
4. Press gently — feel the hips open, hold

Full-length hollow body — arms overhead, legs extended, lower back glued to the mat. Builds the anti-extension core control that makes the mobility real.

1. Lie on your back, arms extended overhead
2. Press the lower back firmly into the mat
3. Lift shoulders and legs off the floor
4. Brace the core and hold

Supine, pull one ankle dynamically toward the hip in a quad-opener position while holding head and upper back down.

1. Lie flat, legs relaxed
2. Grip one ankle and pull it toward your glutes
3. Keep the head and upper back on the floor
4. Alternate sides, stay controlled

Seated, hands anchored behind, straight legs lifting over a visual barrier. Builds hip-flexor and lower-ab control at end range.

1. Sit with hands anchored behind you
2. Keep legs straight, spine tall
3. Lift the feet over the cones/target
4. Lower with control — no spinal rounding

Kneeling sit-back into hero pose. Length for the quads, shins, and ankle dorsiflexion with a tall spine.

1. Kneel with knees together, feet flat
2. Sit your hips down toward your heels
3. Keep a tall spine, chest open
4. Hold and breathe into the stretch

Maximal ankle-grip bridge — heels drive, hands on ankles, glutes squeezed at the top. Peak posterior-chain engagement to end the flow.

1. Lie on your back, knees bent
2. Reach back and grip your ankles
3. Drive heels into the floor, hips up
4. Squeeze the glutes hard at the top — no hyperextension, lower