Level: All levels 

Duration: 4 weeks  

Each week you have:

• 2 lower body prehab workouts

• 2 mobility workouts.

Program details: this plan works great for any athlete to incorporate into their regular training to improve things like ankle stability, achilles strength, and to prevent common overuse injuries like knee pain and ITBS. The mobility workouts aim to improve movement capacity and overall joint health. I would recommend doing these workouts in socks or in barefoot shoes so you can tap into intrinsic foot muscles.

Equipment needed: yoga block, mini resistance bands, box or bench, foam roller, and weights (kettlebells or dumbbells), and a mat.