This exercise is mainly focused on lateral loading of the ankle while we hold a neutral spine with the load in front of the body. I am grinding out max dorsiflexion and glute development by not allowing my rear ankle to touch the ground. This allows me to achieve full ROM in angled knee flexion while I am attempting to drive back solely with my balancing leg. As previously mentioned, when we load the ankle we need stiffness and mobility so that the force absorbed from the ground is both strong and durable. Exercises that load the ankle for lateral movement are fantastic for lateral bounds and jump training, agility, and can be effectively utilized in the hours or days before a bout. In addition, this accessory work can be completed immediately after a heavy bilateral lift to carry on the workout and allow for more full ROM lifts or dynamic exercises. I usually will complete 2-3 sets of 4-6 reps.