Level: All levels 

Duration: 4 weeks  

Each week you have:

• 2 strength training/prehab workouts for your feet

• 1 mobility workout.

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 sprains and shin splints. Foot strength and stability is key for more power and better movement. I would recommend doing these workouts in socks or in barefoot shoes so you can tap into intrinsic foot muscles.

Equipment needed: 15lbs+ kb or dumbbell, box or bench, a weight plate, mini resistance bands, foam roller, and a mat.