2026 Foot, Ankle, Knee and Hip protocol 2.0
AND 2026 coaching roster spots and a new mobility protocol
Spring approaches, we must work.
This block of the FAKH protocol is designed to combine some familiar components into a month of “spring trail” focused work. We want to hammer in some lower leg work while shoring up the midline so that as winter breaks, we’ll be ready to work.
This is also a really nice time to focus in on some mobility. Both my wife and I have been using GOWOD the last few months, and we’ve really enjoyed it. I reached out to them so I could provide their services for my athletes and my network, you can get a free week and 10% off HERE. I get nothing from them, this is genuinely just a really nice, simple mobility program, geared toward athletes, that has helped me, and I think could help a lot of you.
Finally, I have 2 remaining roster spots on my 1:1 coaching programming. If you’re interested in talking shop, shoot me a note in my intake form on my website and tell me a little about yourself and what you’re eyeing up this year and let’s talk shop a little.
Train hard, train smart, get ready for big objectives this year, they’re closer than they appear.
Onward, Always
V2.S1
2 rounds
Standing hip CAR – 1 min per leg
Bent knee calf raise – 15
3 rounds
Single leg RDL to box – 8 per leg
Banded monster walks – 1 min
Paused tib raise – 12
3 rounds
Front elevated split squat (2–3s down, 1s pause) – 12 per leg
Banded march – 10 per leg
3 rounds
Lateral skater with 2s stick – 10 per side
Deep squat hold – 60s
V2.S2
2 rounds
Walking calf raise – 1 min
Quadruped hip CAR – 1 min per side
3 rounds
Staggered stance RDL – 12 per leg
Wall assisted straight leg clamshell – 12 per side
3 rounds
Rear elevated split squat with rotation – 10 per leg
Single leg def glute bridge (1–2s pause) – 12 per leg
Banded deadbug – 10 per side
3 rounds
Goblet pistol box squat – 8 per leg
V2.S3
2 rounds
Banded lateral toe walk – 1 min
Seated banded tibialis raise – 12 per leg
3 rounds
Single leg pulse glute bridge – 12 per leg
Pulsing split squat – 30s per leg
3 rounds
Eccentric walking lunges (3–4s down) – 12 per leg
B-stance RDL with rotation – 10 per leg
3 rounds
Goblet squat jump (soft landing) – 12
Copenhagen plank – 20–30s per side