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Nicola Wallace (@nixwallace) Instagram Profile Photo nixwallace

Nicola Wallace

What a wonderful way to spend a morning!! #fitfam ๐ŸŒ๏ธโ€โ™€๏ธ Thanks @rosco_pga

Gemma Delatorre (@gemma_del) Instagram Profile Photo gemma_del

Gemma Delatorre

 image by Gemma Delatorre (@gemma_del) with caption : "Bit of an arm progression pic! This lean bulk will be most challenging for me mentally so I'm trying to focus on results" - 1915258697376265796
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Bit of an arm progression pic! This lean bulk will be most challenging for me mentally so I'm trying to focus on results like this and not freak out over weight gain. One of my main concerns is what people will say about me if I look fatter again. People who dislike me will definitely get a kick out of me looking a bit bigger again without knowing I'm doing it on purpose and that annoys me but I'm trying to picture how I'll look in a year from now and imagine their reactions then. . . . . . . . fam

ะ”ะธะปัŒัˆะพะด ะัˆะธั€ะพะฒ (@dilshod.ashirov) Instagram Profile Photo dilshod.ashirov

ะ”ะธะปัŒัˆะพะด ะัˆะธั€ะพะฒ

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@optimize.physiotherapy Loaded ankle DF โœ”๏ธ โ†˜๏ธ Ankle dorsiflexion ROM is critically important in a variety of human movements including squats, lunges, walking/running, going down stairs etc. โžก๏ธ The plate loaded ankle mobilization is a great way to provide some extra in this position. I chose the crouched position here, as it is an easy way to focus on one side at a time. ๐Ÿ”‘ Hug the plate, and get your weight going through your knee to maximally load your ankle. When you achieve the right position, you will know (as you will feel the ankle being helped into its end range of motion). โžก๏ธ Move in and out of end range, or simply spend time at end range. Try to maintain the arch of your foot, to prevent collapsing through the foot to compensate. There will be a sweet spot, you just need to find it. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- fam