Goblet Squat 3D Ankle

• The intention is to load the goblet squat and rotate the body, introducing subtalar and mid-foot pronation and supination.
• Equipment needed: a heavy kettlebell.
• Dosage: 4 to 5 repetitions should be enough, each side, in each of 3 positions.
• Extra: Start with wide feet, then progressively move narrower.
• Extra 2: Use a wedge under the heels if dorsiflexion is reduced or painful. Reduce the height of the wedge, or remove it, as the ankle dorsiflexion improves.