https://www.ideanthromovement.com/jack-gallery daily 0.75 2023-06-13 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574303572611-N26ULNRFUH6ECA0FYFTC/IMG_0366.JPG Jack Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574303662402-NWXT81Q5ENV2VQLSJ72U/IMG_0366.JPG Jack Gallery - Jack Mullaly riding biketrials https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574303799471-BHYKCPZ6SJJMA562DSN1/20180505_141356.jpg Jack Gallery - Coach Jack Mullaly from Ideanthro Movement rock climbing at Cedar Creek https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574303901332-CJM3MOPCWA7GZZWFZBSB/20160227_135501+-+Copy.jpg Jack Gallery - Coach Jack Mullaly from Ideanthro Movement riding biketrials at Cedar Creek https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1686698083962-LQB7I95968AS6F1C07EZ/20230614_091138.jpg Jack Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574304236914-3U6WOA3Q9LGA4ZF1CCEI/DSC01001.JPG Jack Gallery - Coach Jack Mullaly from Ideanthro Movement competing at the Australian national biketrials championships https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574304356696-5SG88880RXVMYG8UWRKV/20151230_111017_edit+crop.jpg Jack Gallery - Jack Mullaly from Ideanthro Movement at Tallebudgera creek https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1686698083658-PLEAOFA0PQKJNSV2MLOV/20230614_091214.jpg Jack Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574304879165-4LQJO8LY88LVJ8S17ZKC/DSC_1824.JPG Jack Gallery - Coach Jack Mullaly near a sediment basin https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574305182516-OZTBXBT31W2JTM3KHB41/2u8a0041-editx3-2-e1391572751280.jpg Jack Gallery - Coach Jack Mullaly riding biketrials https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574305362381-5CPA90KXJZRUABRBO5TT/Australian_Champ_2011_Jack_Mullaly_003.jpg Jack Gallery - Coach Jack Mullaly from Ideanthro Movement riding biketrials at the Australian National Championships https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574304700898-FG7RBQP8A7CZK49HH1QM/20190924_100115+edit+crop.jpg Jack Gallery - Coach Jack Mullaly at Ideanthro Movement https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574304550343-RIUK1LT9LDXAORT685K6/20190920_175442_edit.jpg Jack Gallery - Coach Jack Mullaly from Ideanthro Movement https://www.ideanthromovement.com/personal-train-gallery daily 0.75 2024-02-07 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275630790-JLO3SDVL05WPXCGT1MS8/20231226_143725.jpg Personal Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275630790-JLO3SDVL05WPXCGT1MS8/20231226_143725.jpg Personal Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275612635-93MM42U7QT79NA59QH5F/20230606_211612.jpg Personal Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574310536689-OMLJCWGS3W0B4EUXNCTR/20191001_100049_edit+crop.jpg Personal Train Gallery - Challenging our balance and mobility at Ideanthro Movement https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275623487-EOQG1Y2Y3VYHUH0MT0K3/20231121_082910.jpg Personal Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275601778-8IIOJ5WG5TQAV4VOFRTA/20230403_062820_crop.jpg Personal Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275616938-JEXVYOPPYG1WRYMEXLB1/20230810_093215_crop.jpg Personal Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275627866-C73SEH6KH0KB7BPAR2AN/20231216_082314_crop.jpg Personal Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275621564-O5A26FV9AOGGBJJQHH5X/20231107_105828_crop.jpg Personal Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574310545082-N5U88V2WW2A6Z5DVDDBD/20191002_094933_edit+crop.jpg Personal Train Gallery - Natural movement at Ideanthro Movement https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275628062-MKNBENS8RX0KEY14QY4O/20231121_145040_crop.jpg Personal Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1642642217619-RL5TIWI3AFIGE1E0M3ZY/20210902_175702_007_edit+crop.jpg Personal Train Gallery - Jumping practice at Ideanthro Movement https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275600856-0PX86JYMKHMYCEC0UB62/20230417_062826_crop.jpg Personal Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275606493-ESY0W8Q9TECY0OGPF3QQ/20230516_102758.jpg Personal Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275607109-O4BN71QQHENTFW85X6OD/20230529_171326_crop.jpg Personal Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574310503880-BZ5SGAEBVKLSDNO5PRQ5/20190930_174458%280%29_edit+crop.jpg Personal Train Gallery - 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Jumping at Ideanthro Movement https://www.ideanthromovement.com/group-train-gallery daily 0.75 2024-02-07 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275140346-1H1S1TSZAEZMXDGDII94/20240201_110550.jpg Group Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275140346-1H1S1TSZAEZMXDGDII94/20240201_110550.jpg Group Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707275159457-TE50ZZQ5DM176WB3JRI0/20231024_170656_crop.jpg Group Train Gallery https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1642641737713-3HYKSZVE048V0OBH7SH1/20201104_173854_edit+crop.jpg Group Train Gallery - Balance practice during a natural movement class https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1651034828919-CG6NGRCASFIFT3KD9L60/IMG_5784.JPG Group Train Gallery - Strength training at Ideanthro Movement https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1574310213303-V5V2NLK2XB8AVPU3CJC2/20190923_093503_edit.jpg Group Train Gallery - 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Team challenge in a natural movement class at Ideanthro Movement https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1677037063037-1VK2TMGI929HCMP3Y8VB/VideoCapture_20230213-081348+%281%29_crop_edit_edit2.jpg Home https://www.ideanthromovement.com/written-blog daily 0.75 2024-02-07 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1707273640658-1KERC3UJ77MXOPWUTON0/20230216_170413.jpg Written Blog https://www.ideanthromovement.com/written-blog/two-steps-to-improve-your-balance monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/763b0d2c-38d7-4f57-8c1b-6c93b9198699/20231129_102545.jpg Written Blog - Two steps to improve your balance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/developing-agility-balance-and-coordination monthly 0.5 2025-10-16 https://www.ideanthromovement.com/written-blog/movement-games-lead-to-better-movement monthly 0.5 2025-10-16 https://www.ideanthromovement.com/written-blog/why-and-why-not-to-stretch monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/49fd7c67-cf2c-43f3-837a-b7a74adcd480/20230814_225227.jpg Written Blog - Why and why not to stretch - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/intentional-training-drives-great-outcomes monthly 0.5 2025-10-16 https://www.ideanthromovement.com/written-blog/movement-goals-as-vehicles-for-improved-mobility monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/de09a1fa-2604-4587-83fe-a97e2daf444a/20230228_152032_crop.jpg Written Blog - Movement goals as vehicles for improved mobility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/programming-and-its-cycles monthly 0.5 2025-10-16 https://www.ideanthromovement.com/written-blog/good-things-take-time monthly 0.5 2025-10-16 https://www.ideanthromovement.com/written-blog/balancing-attention-to-detail-and-a-relaxed-attitude-to-training monthly 0.5 2025-10-16 https://www.ideanthromovement.com/written-blog/measuring-and-recording-your-progress monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/69e17f14-a65a-424b-b1d5-5a9faa7bdc0d/IMG_20230814_231027_904.jpg Written Blog - Measuring and recording your progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/balance-comes-down-to-two-things monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/2ac2fb15-c73a-4e97-8dfd-85e14a4a8886/20230313+Balance+workshop+promo+image.jpg Written Blog - Balance comes down to two things - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/the-importance-of-being-skilful-in-your-movement monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/abab48a5-7d27-4aa4-8cff-64b13751facb/20230731_094920_010.jpg Written Blog - The importance of being skilful in your movement - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/3-benefits-of-jumping monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/23a2495b-b170-414d-912f-ad4650cf5bb4/IMG_20230723_200243_173.jpg Written Blog - 3 benefits of jumping - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/balance-is-about-more-than-standing-on-one-leg monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/7acb00f3-22fd-4c9a-8e09-fdf3c0876348/20230313+Balance+workshop+promo+image.jpg Written Blog - Balance is about more than standing on one leg - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/why-harder-and-faster-isnt-better monthly 0.5 2025-10-16 https://www.ideanthromovement.com/written-blog/the-other-important-part-to-balance monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/68f48453-9621-4039-af7d-a8b7efd0b45d/20230626_141805.jpg Written Blog - The other important part to balance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/what-makes-our-stretch-class-different monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/32c832b3-e99f-4471-9b3f-b4711bcd3595/20230503_183747_crop.jpg Written Blog - What makes our stretch class different to most - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/ec7f22e5-90b6-42a3-81c1-901380443f16/20230620_094942.jpg Written Blog - What makes our stretch class different to most - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/eed4ccf9-22f4-415c-8b0e-b22d95f28975/20230620_093825.jpg Written Blog - What makes our stretch class different to most - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/expression-and-creativity-in-health-and-fitness monthly 0.5 2025-10-16 https://www.ideanthromovement.com/written-blog/many-tips-to-improve-your-squat monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/de6d9a49-2d10-45ee-8795-3b685bfbebe9/20230312+Squat+workshop+promo+image.jpg Written Blog - Many tips to improve your squat - and our upcoming workshop! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/why-we-crawl monthly 0.5 2025-10-16 https://www.ideanthromovement.com/written-blog/achieving-stretch-goals monthly 0.5 2025-10-16 https://www.ideanthromovement.com/written-blog/quality-before-intensity monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/aa4a4dc1-3452-4412-8ab0-7b6f52e54b09/20230516_102758.jpg Written Blog - Quality before intensity - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/the-value-of-gamifying-fitness-for-kids monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/603fb37f-a488-488a-a09b-81689a94514d/20230506_154240.jpg Written Blog - The value of gamifying fitness for kids - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/handstand-workshop-this-coming-weekend monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/6daef9d2-4059-4885-82eb-dc5b5c5ff6f5/20230301+Handstand+workshop+promo+image.jpg Written Blog - Handstand workshop - This coming weekend! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/the-importance-of-play-in-health-and-fitness monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/3c4866b1-5ee5-4ecb-9fdb-1aaf0566287b/20230418_175605.jpg Written Blog - The importance of play in health and fitness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/handstand-workshop-7-may-2023 monthly 0.5 2025-10-16 https://www.ideanthromovement.com/written-blog/why-we-tailor-our-group-training-to-the-individual monthly 0.5 2025-10-16 https://www.ideanthromovement.com/written-blog/consistent-steady-progress monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/91ef8bdd-ae4b-4667-b388-191e7164c6db/20230404_081302.jpg Written Blog - Consistent. Steady. Progress! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/why-try-bodyweight-strength-training monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/ede329ed-1cf9-48e9-bd2a-f12cabf1f8f2/20230328_081646.jpg Written Blog - Why try bodyweight strength training! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/how-to-think-about-balance monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/fab98b10-62dd-4ebb-8aff-bf93f7517453/20230225_085754.jpg Written Blog - How to think about balance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/written-blog/training-should-be-as-nuanced-as-our-bodies-yr77t monthly 0.5 2025-10-16 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with toes. A good position! https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/a11406c7-8c28-4539-bb89-67d97057719a/20220822_141301.jpg 3 Tips to Improve Your Squat - Make it stand out A shallow squat with knees caving inwards. Not ideal for your knees! https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/9ce9d902-4b6b-4e28-872f-bfa95aafb94f/20220822_141738.jpg 3 Tips to Improve Your Squat - Make it stand out Standing to start https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/e5ee79c9-27eb-4ff0-a081-82db0f306afc/20220822_141742.jpg 3 Tips to Improve Your Squat - Make it stand out The knees move first and the torso shifts forwards. Excessive weight shifts onto the toes. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/0cc5161e-643a-4be9-907e-a880593caf12/20220822_141746.jpg 3 Tips to Improve Your Squat - Make it stand out The knees have moved are far forwards as possible without the heels lifting. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/5bcf45b6-3734-4cee-ab5f-d207a80be8b2/20220822_141749.jpg 3 Tips to Improve Your Squat - Make it stand out The heels are forced to lift to continue descending. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/2147121b-c19d-4a65-bf2b-61464c395e9c/20220822_140515.jpg 3 Tips to Improve Your Squat - Make it stand out Squatting with heels raised when accessing a low cupboard. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/a878e87c-ffe1-4d05-8926-839dfb14e172/20220822_140645.jpg 3 Tips to Improve Your Squat - Make it stand out Squatting with heels on the ground to pick up a heavy object. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/21732bbd-6966-4b55-8b82-a8a62be4ad22/20220822_141445.jpg 3 Tips to Improve Your Squat - Make it stand out Standing to start. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/44e9b50e-9652-4b3b-92da-7b2baf3f1271/20220822_141448.jpg 3 Tips to Improve Your Squat - Make it stand out The hips move back first. This is accompanied by a slight forward lean. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/4ca60375-0a45-4a94-aa8f-8c3ed12b992c/20220822_141450.jpg 3 Tips to Improve Your Squat - Make it stand out Descending by bending at both the knees and hips. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/9d35cf05-6bcf-46fb-bdd0-6946c8f4ed4e/20220822_141454.jpg 3 Tips to Improve Your Squat - Make it stand out A nice depth is reached with heels on the ground. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/baa4828a-9f21-4e27-a56c-2effa0078e6b/20220822_142003.jpg 3 Tips to Improve Your Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/c56fbaa0-ed93-4d64-9d02-7d870fd460a7/20220822_142232.jpg 3 Tips to Improve Your Squat - Make it stand out A deep squat. Knees are in front of toes. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/45f8f775-bbf7-4730-a09a-221b4f0864bd/20220822_142326.jpg 3 Tips to Improve Your Squat - Make it stand out As I move my knees backwards, pretending that I have tight ankles, my centre of mass shifts towards my heels. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/98995740-2af3-42ef-8ca2-d095c8d7f7d2/20220822_142328.jpg 3 Tips to Improve Your Squat - Make it stand out Eventually I can no longer balance and I fall backwards. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/cb9774ea-5978-490c-923d-0456b32b755a/20220822_142045.jpg 3 Tips to Improve Your Squat - Make it stand out Another deep squat, again with knees in front of toes. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/4df8a147-9d26-4cfb-9ef2-2a62d8ecfc95/20220822_142107.jpg 3 Tips to Improve Your Squat - Make it stand out As my knees move backwards, my hips raise and my torso tilts forwards to maintain my centre of mass over my feet. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/7325db61-3658-4f8e-a610-4dfd050c44e2/20220822_142437.jpg 3 Tips to Improve Your Squat - Make it stand out Split squat. Front view. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/b495fbc4-80fa-4958-a41e-85128f020417/20220822_142455.jpg 3 Tips to Improve Your Squat - Make it stand out Split squat. Side view. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/8c3e64c6-70c8-407e-903a-002dedb5fff8/20220822_142508.jpg 3 Tips to Improve Your Squat - Make it stand out A split squat with knees in line with toes. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/95cc924b-718f-4df0-86f9-d460d7c03662/20220822_142511.jpg 3 Tips to Improve Your Squat - Make it stand out A split squat with the front knee (in particular) caving inwards. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1661197064813-DBUD8H80I9NNICX587DR/20191121+Programs_group.jpg 3 Tips to Improve Your Squat https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1661197065119-U5IUSFW3WXC1GXZYUCN0/20191121+Programs_personal.jpg 3 Tips to Improve Your Squat https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1661197066350-R22DYR9CMCNS5IY9JLMP/20191121+Programs_youth.jpg 3 Tips to Improve Your Squat https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1661197067195-KM7330JPQHPLEOM6YM0H/20210401+Programs_50%2Bfitness.jpg 3 Tips to Improve Your Squat https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1661197068098-IY9SK4MXXVM6UGS2219B/20210401+Programs_autism.jpg 3 Tips to Improve Your Squat https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1661197069314-YMHDM4J3UVNFG5L6GGGY/20210401+Programs_disability+fitness+servides.jpg 3 Tips to Improve Your Squat https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/2c8205c6-031c-48cc-91b5-9aa4e43bed5e/IMG_5790_crop_edit+2.JPG 3 Tips to Improve Your Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/f26cd19b-c84c-4c20-87f5-42552dffb165/IMG_5882_crop.JPG 3 Tips to Improve Your Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/75d8ebf1-d273-4f6a-8ed9-2e89bd403d68/20211110_174605_edit+crop.jpg 3 Tips to Improve Your Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/04c5dcd3-30c6-4613-9a2b-cdc3f9a9cd4e/20220214_100749_edit+crop.jpg 3 Tips to Improve Your Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ideanthromovement.com/5-exercises-to-improve-your-ankle-mobility daily 0.75 2025-02-05 https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1662435099269-TFZKOBLVUTFBB3YPCRQK/20220906_115116_crop.jpg 5 Exercises to Improve Your Ankle Mobility https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/679eeb55-ed9c-41ee-aaad-61247cb6d565/20220906_115116_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Improving ankle mobility is possible, but sometimes its tricky! https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/067cfb5f-970c-4e39-85b8-bb4fbd901512/20220906_113433_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Neutral foot position. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/cc6fd22a-8443-4269-a1c1-ede0810f9c4e/20220906_113436_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Plantar flexion of the ankle. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/28304723-c365-4894-a481-e3d9e194f294/20220906_113441_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Dorsiflexion of the ankle. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/275220c5-ed84-4e0e-bea2-9d33b28177cd/20220906_113523_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Neutral foot position. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/c3560d2a-bf17-4ad5-b8d8-fc7ba1b2df82/20220906_113525_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Medial rotation of the ankle (with a small amount on inversion, see below) https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/cf5dc4c7-eb79-4e9a-9575-31f99335cb60/20220906_113528_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Lateral rotation of the ankle. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/9bc6c765-d837-4baf-a0d5-76a8bb473be3/20220906_113645_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Neutral foot position. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/4bbcd30a-b891-4001-952a-8b8057c7307b/20220906_113648_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Inversion of the ankle. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/637fc479-10c6-4b7e-a77f-4c05e5b0d6c8/20220906_113651_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Eversion of the ankle. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/2f7f5343-13da-4d03-a09e-820496986a66/20220906_113908_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Dorsiflexion of the ankle achieved by raising the ball of the foot towards the shine. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1fc3a1af-70a4-4728-a836-d5b5ed119e7d/20220906_113915_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Dorsiflexion of the ankle achieved by moving the knee and shin forwards, towards the ball of the foot. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/e33262c1-a61e-424f-8ff2-047f2f82b396/20220906_114108_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Jack tends towards having shorter legs, a longer torso and very flexible ankles. Hence a deep squat comes easily to him. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/7fcff6dc-31d9-4635-a93f-1ae3bbaeedd7/20220906_114124_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Adrian lacks ankle flexibility, particularly in on his right ankle (he’s working on it) and hence he can’t currently squat as deeply and upright as Jack can. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/17ed061b-a584-4fa0-ba96-bc570b5eb2da/20220906_114503_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out The tips of Jack’s toes are between 5 and 10cm from this box. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/3014a131-5ea1-4083-8a78-98bf8ff7a2a5/20220906_114548_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Correct position. The foot points directly towards the box. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/a50c21fc-2f81-4ee5-ad1e-f4d2a82dc3ea/20220906_114612_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Incorrect position. The foot is angled out to the side. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/5a2e60fe-1166-4b38-bce7-b6f3dbc59b7e/20220906_114649_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Heel is on the ground and heel has moved forward to touch the box. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/81385d95-2f70-4fb6-aa7e-030fa81d2a81/20220906_114734_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Correct alignment. The knee remains in line with the foot. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/3f5f67b6-6bea-44cd-aa0e-1ffaf28c4846/20220906_114737_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Incorrect alignment. The knee has moved line towards the other leg as well as moving forwards. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/f8c8e69c-92fb-4b6c-aff1-438ec01d9e17/20220906_114825_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Measuring from the box to the tip of the big toe. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/333d4ed3-a33f-4763-aa29-64b824854714/20220906_114930_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out The knee to wall lunge test looks somewhat like an ankle stretch. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/e38228d5-5def-4ee3-ab6a-5c709e12c54f/20220906_114935_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out For comparison, a typical ankle stretch. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/71c35e4b-0ec9-4631-8dc7-e8be86437564/20220906_115026_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out When Jack uses the ‘good morning’ position to apply a stretch to his hamstring, the length and weight of his torso allows for substantial force to easily be applied. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/7513cc5b-69bb-421c-b2ed-3466a3eebfd2/20220906_115116_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out In this ankle stretch Jack’s knee isn’t very far in front of his ankle and thus very little leverage is applied to the ankle. Weight is sometimes added, and even then it’s an uphill battle. For someone with less flexible ankles than Jack this issue is exacerbated. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/7b578944-4aa4-4f1e-8533-f7af9d974738/20220906_115201_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out The band is attached low the pole. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/0f8f7344-f951-41ca-ae2f-1a264f11990e/20220906_115307_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out The band applies force backwards upon the very base of the leg. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/18a59432-4833-4840-9c21-3711469603cf/20220906_115335_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Correct position. The foot is directly in line with the band. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/3fb20961-c265-41f7-9fbe-e375257856a8/20220906_115344_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Incorrect position. The foot is turned slightly outwards. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/3216a314-94df-4b6c-b629-e63abf643505/20220906_115601_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Staggered stance with the support foot behind. People with tighter ankles generally prefer this position. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/1ce806c1-980a-440c-853f-b3f208736507/20220906_115605_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Staggered stand with the support foot in front. People with more flexible ankles may prefer this position. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/48d3595b-3e68-4fe8-b504-23d0122ccba5/20220906_115502_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/709020d5-83ac-4bfb-a0f0-20aff71cf5ac/20220906_115457_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/51de3c60-3a3e-4b07-af03-2b585bea02e1/20220906_115459_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/d89cf907-498b-4cf4-bb9a-17d085f1e617/20220906_115500_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/cf09c488-420c-476e-ae95-47df58ee71e8/20220906_115502_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/a50284dc-d683-40de-9a02-60aa2ff4fed9/20220906_115658_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out The foot is flat on the ground, with the other foot out of the way in a position that you find comfortable. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/5dede92c-fdad-47f4-a605-f6052389fcd6/20220906_115926_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Staring position. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/6e2df98c-b648-4800-810e-ec036c0b514b/20220906_115935_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Dropping the heel low to the ground using our bodyweight. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/7592bfb1-6e91-484c-8562-7bdb264eba1f/20220906_115938_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Pressing up high to raise the heel. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/556493e4-680b-4ad1-acbc-89c49237dec1/20220906_120038_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Ideal starting position. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/d2d38ad6-c545-4227-9543-9caba5a41968/20220906_120112_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out If you’re knees down allow you to go all the way down, it’s ok to simply go to where you can. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/13217f3f-e970-41f0-91b1-2e70ff534293/20220906_120046_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Top position. Toes are still pointed. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/d6616efb-46c6-48e1-ab51-0793d6aac33b/20220906_120058_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Top position. The toes have been flexed underneath. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/711f45a5-c403-4f21-aa4a-0f33adadaf5b/20220906_120054_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Lowered back down to rest the bottom on the heels. This time the toes are flexed and some of the ball of the foot is on the ground. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/9718bce2-410c-4af2-bb59-b9a4de9d33bb/20220906_120118_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out If you can’t go all the way down, just go to where you can. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/7de99944-3644-4469-ad5f-84607f01cd02/20220906_120049_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Returning to a tall kneeling position. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/7c2827ef-7661-4dd6-a717-deb52afdd6cf/20220906_120046_crop+square.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Pointing the toes again. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/63b96243-dba6-4dae-bab1-2e3876bceec4/20220906_120038_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Back to the starting position. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/d8c53583-6348-481a-854d-7566bd4ca6d0/20220906_120102_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Start in the same position as before, or as close to it as you can comfortably get. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/75948c45-7471-4e43-aace-dc3ddb1fbaef/20220906_115935_crop.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Alternating with heel drops on a step, similar to the previous exercise. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/5aae848c-0e17-4c97-a7f4-6931e3f055fb/20220906_120449_crop_lines.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out A flat footed squat on the floor. Note the relatively acute angle between foot and lower leg. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/4e9edc45-953a-4cc9-8352-1da133c0401e/20220906_120508_crop_lines.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Squatting on a slant board to simulate shoes with a heel drop. Note how the angle between foot and lower leg is less in this photo than the last. For bonus points, also note how Jack has sat more upright. If he’s stayed bent forward at the same angle as the previous photograph, his ankles would likely have relaxed further again. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/44076d70-5253-4884-9997-5385e1f4830b/20220906_123036.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out Jack’s current zero-drop minimal shoes. https://images.squarespace-cdn.com/content/v1/5d9e583d923ed2507cf9c1f9/06824adf-44d5-40e2-b158-e7343e099687/20220906_123050.jpg 5 Exercises to Improve Your Ankle Mobility - Make it stand out A very old pair of Crossfit shoes that had a hard life as Jack's riding shoes before he stopped competing on the trials bike. 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