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• In order to make the most out of workouts (safety and efficiency-wise), it makes sense increase awareness and control.
• Practice CARS (controlled articulate rotations) of each joint to maintain existing ranges of motion.
• Practice PAILS/RAILS (Progressive/Regressive Angular Isometric Loading) to enhance ranges of motion.
• If you have factors that limit your range of motion (e.g. ankle mobility), there is no shame in using tools that increase range of motion and movement quality. In other words, if your ankles are the reason why you cannot squat down all the way, elevate your heels (while simultaneously also working on your squat mechanics).
• Below you find a good starting point to get to know your body better. </aside>

Knees and Ankles

Spine, Pelvis and Hips