Paulina Granados is a pro MMA fighter out of San Diego CA, fighting in the Invicta Fighting Championships series. She has used SoleSteps® in her training for more than a year here at the WeckMethod Lab. We use the SoleSteps® to promote greater foot and ankle function and to optimize the core position in various exercises. The workout provided below is one that keeps her fight ready: a full body, anteriorly focused routine with the SoleSteps® implemented in the warm up, main exercises, and cool down. 

Warm up: Iso's (plantar/dorsiflexion)

- Calves Raised Iso Hold off  1-2x :20 secs

- Deep Squat Iso Hold 1-2x :20 secs 

Block 1: Main Lift

- Knee Drives (ankle mobility) with SoleSteps® Stacked 3x Out, Middle, In

- Coil 3x L/R 1x

- KB SVG Squat downhill off SoleSteps®3x 8 L/ R 

Block 2: Lower Body Accessory

- BOSU Elite Back Extension 3x10

- Split jump w/ ProPulsers 3x5 L/R

- Calf raises staggered off SoleSteps® 3x8 L/R

Block 3: Upper Body

- Staggered band row, downhill off SoleSteps® 3x8 L/R

- BOSU Elite Bridge and press 3x8

- Staggered Tricep extensions off SoleSteps® 3x15 L/R

Cool Down: 

- Suspension Sissy Squat w/ SoleSteps® 1x4-5

- Kneeling Leg Up and Rotate w/ SoleSteps® 1x3-4 L/R

- SoleSteps® Under your feet while you eat.

Fighting demands a huge amount of work of the feet in different positions, whether striking or grappling. By implementing the SoleSteps® to mobilize and strengthen (under load) in unique positions and angles we're setting up the athlete for long term joint health: with the ankle, knees, hips, and further up the chain. We're looking forward to supporting Paulina in her long and healthy career.