Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Core Knowledge


Ankle PNF D2.2 (Theraband)

Starting Position

  • Sit on the floor with one leg straight and the other leg bent.
  • Place a pad underneath the calf of your straight leg so your heel is raised off the floor.
  • Attach one end of a Theraband to your foot and the other end to a sturdy object.
  • Position yourself relative to the object so that your toes are being pulled away from your shin to start.


  • Using only your ankle, pull your toes up and inward, then return to the starting position.
  • Repeat for the prescribed number of repetitions.

Coaching Keys

  • Do not allow any movement throughout your leg or hip during the exercise.

You Should Feel It

  • Working the muscles in your lower leg and challenging the coordination in your ankle.

Tags: Ankle, Ankle Pain, Injury Prevention, Injury