🦶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
Ryze.Up2Fitness
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Hi, Im Ryan
People call me Ryze. Im a Coach at Flow Academy & Also a certified PT. "Movement is Wealth"
24/04/2026
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!
19/04/2026
🔥 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.
What a day!! We went into today, focused on plyometrics style training! But man was it worth it!!!
Check out what we got up tooo today 💪
Workout down below.... vvvvv
PLYOMETRIC LEGS + CORE SESSION
WARM UP (2 Rounds)
●BLOCK 1 – ELASTIC POWER (3 Rounds)
5 Box Jumps
8 Lateral Bounds (each side)
20 Pogo Jumps
●BLOCK 2 – UNILATERAL POWER (3 Rounds)
6 Split Squat Jumps (each leg)
4 Single-Leg Broad Jumps (each leg – stick landing)
20 sec Single-Leg Lateral Line Hops (each leg)
●BLOCK 3 – PLYOMETRIC CORE (3 Rounds)
12 DB Slams
20 Explosive Plank Shoulder Taps
30 sec V-Sit Punches
Watch till the end to see the finished product of what else we got up too!!
Proud of you lad! Let's keep pushing!!
16/11/2023
Excited to be apart of something amazing!!!!
20/09/2022
Back & Bis Session! Back with a reel for yall! 💪💪💪
Ryan Calamucha | NZ on Instagram: "Tuesday - Back & Bi's Day It's been a very interesting and strange day, however made no excuse to get in a seki workout anyway. The snippets of these are Weighted vest TRX Rows 4 x 20 Plate Curls 3 x 15 (Last... Ryan Calamucha | NZ shared a post on Instagram: "Tuesday - Back & Bi's Day It's been a very interesting and strange day, however made no excuse to get in a seki workout anyway. The snippets of these are Weighted vest TRX Rows 4 x 20 Plate Curls 3 x 15 (Last set / dropset till failure) ...
Mint session with the boys at cityfitness tonight! Another one coming soon! Let's go!
30/06/2022
Wednesday Nights Hefty Session!
Gotta admit - I was all sore yesterday and just didn't even wanna leave the couch haha
It's a must try. It's great but killer after 20rounds 😮💨😮💨
Have a great Friday & and an even better weekend!
Ps. Got some Workshops for kids these coming holidays with Energize. Keep and eye out - if you're interested for more. Send me a message
R.
27/06/2022
Monday Workout of the Day.
Lucky for Some 13. Lesgo
24/06/2022
Love & Hate Relationship with cardio. But we gotta get it done!
Happy Saturday Everyone! Have a fun and safe long weekend!
R
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