{"id":"90de78ba-9662-4ad6-8e93-110f7f60b5d4","title":"Knee and Ankle Prep","icon":"🦶","parent_id":null,"author":{"name":"FlexFox","initials":"F"},"category":{"id":"bd20c1d6-37f6-43f2-b897-5c27656d9be9","name":"Mobility","path":["Workouts","Mobility"]},"description":{"markdown":"Bulletproof the joints that runners and lifters lean on, for _2 rounds_. Use it as a warm-up, or on its own on rest days.","html":"

Bulletproof the joints that runners and lifters lean on, for 2 rounds.

Use it as a warm-up, or on its own on rest days.

"},"youtube_video_id":null,"rounds":2,"round_duration_in_seconds":165,"total_duration_in_seconds":330,"steps_count":6,"updated_at":"2026-05-01T14:48:17.251Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"d60dc9fd-6cbe-4968-a28a-cc25e1f51ccd","number":1,"title":"Ankle circles","description":{"markdown":"Seated, circle each ankle slowly, both directions.","html":"

Seated, circle each ankle slowly, both directions.

"},"duration_in_seconds":40,"video_start_in_seconds":null},{"id":"45246aea-8a5f-4b2e-9ec5-d5c2f6e4f093","number":2,"title":"Knee-to-wall, left","description":{"markdown":"Foot a hand's width from the wall, drive your knee forward to touch it without lifting your heel. Rock in and out.","html":"

Foot a hand's width from the wall, drive your knee forward to touch it without lifting your heel. Rock in and out.

"},"duration_in_seconds":40,"video_start_in_seconds":null},{"id":"e433ea30-8632-40b0-96bc-b430fa2074ad","number":3,"title":"Knee-to-wall, right","description":{"markdown":null,"html":null},"duration_in_seconds":40,"video_start_in_seconds":null},{"id":"79e67494-802c-447e-844a-60ff873d06e8","number":4,"title":"Tibialis raises","description":{"markdown":"**15 reps.** Back against a wall, heels out in front, lift your toes as high as you can.","html":"

15 reps. Back against a wall, heels out in front, lift your toes as high as you can.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"22edf494-5522-4cf1-b009-62ccacf7bcf3","number":5,"title":"Slow calf raises","description":{"markdown":"**12 reps.** Three seconds up, three seconds down.","html":"

12 reps. Three seconds up, three seconds down.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"de5b25fe-c4ca-4385-9db9-f6e1e5dd4958","number":6,"title":"Spanish squat hold","description":{"markdown":"A band looped behind your knees and anchored in front of you. Sit back with your shins vertical.","html":"

A band looped behind your knees and anchored in front of you. Sit back with your shins vertical.

"},"duration_in_seconds":45,"video_start_in_seconds":null}]}

Routine complete