Day 3 was the mid-week rest day in Lift-4, so I did the two recovery workouts (foam rolling and stretching) and did the ankles corrective routine in 645.
The 645 routine was about 23 minutes long and worked not only the ankles but worked the calves and hips (basically most of the lower body). There are a couple of alternate moves that Amoila shows that may be easier if you do not have a partner with you to keep you stable or hold the band for you if you cannot cross your legs with the band on. I have also found that using a latex band works better for that particular exercise than a fabric band. Again, he does a good job explaining how each of the moves in the routine will correct imbalances and advises working it into your workout routine often. He suggests every day, but realistically, if you are doing a regular 45-minute workout every day, you may not have time to also do 1-3 20-minute long corrective routines on top of that. But, if you can fit that in, it is a good routine.
Then, I did the two recovery workouts for Lift-4 in the evening. I first did the 10-minute foam rolling routine, which is a full-body routine, but like in the few corrective 645 routines, you are not rolling any one body part very long (about 45 seconds, give or take per body part). Then, I did the 9-minute stretch routine, in which you stretch your legs, hips, back, and chest. I do think that the corrective 645 routines and the recovery workouts in Lift-4 complement each other very well.
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