Ryze.Up2Fitness

🦶ANKLE REHAB TRAINING 🦶

Sorry it was delayed, there has been alot going on in the past week. But we keep going, we keep growing, lets push!

This is the type of training we are doing until we are back to 100% moving weights on legs and dancing again 🙌

Strength Block A (Controlled Lower Body)
Toe Rises / Heel Rises - 3 x 10 each
Goblet squats (heels elevated if needed) – 3 x 8–10
Romanian deadlifts – 3 x 10 (Scale w roller)
Step ups - 3 x 8-10 each leg (Scale so its easier on ankle)

Strength Block B (Unilateral + Stability)
Split squats (short stride to reduce ankle angle) – 3 x 8 each
Single-leg RDL (RIGHT strong / LEFT light support) – 3 x 8

Rehab / Stability (Important)
Single-leg balance (LEFT) – 3 x 20–30 sec
Add reach (touch forward/side) – 2 x 5 each direction
Pogo Jumps - 3 x 10 to 20 reps

CORE - Finisher - 3 sets till failure

FLUFFY SEASON - IN FULL EFFECT 🔥

No more setbacks, just more growth, working, learning, navigating and creating the energy I look for!!

Belt From - helping me through the insane PRS 💪⚡️

WE ARE BACK & WE ARE STRONGER THIS TIME ROUND!

1. 100 x 5/6 Reps
2. 110 x 1
3 NEW PR - 115 x 1

If you are new and just came across my page, welcome! Lets build and push!

🔥 FULL BODY CONDITIONING - The Before VS The Aftermath 🔥

3 Rounds (40 sec on, 20 off) 1 minute rest between rounds

1. Squat to Knee Drive (Alternating)
2. Push Ups (W Plates)
3. Reverse Lunge & Twist
4. Bent Over DB Rows
5. Plank Hold (W Plates)
6. Low Impact Burpees

⚡️ Finisher EMOM - 6 Rounds⚡️
20 Jumping Squats
20 Mountain Climbers

(Didn't get the video for this as we went live and went in).

Even after a hectic few weeks for you with comps, you still show up and keep pushing. One word - Commitment.