Lower your torso to the floor while extending your arms on the floor. Slowly slide your working arm forward until you reach a stopping point. Your right foot position should be near your left hand. Do not allow your front knee to go past your front toes. Bring one thigh up as high as possible and return to the starting position, then do the same with your other leg. Journal of Strength and Conditioning Research, 1169-1178. doi:10.1519/JSC.0b013e31822d533dDill, K., Begalle, R., Frank, B., Zinder, S., & Padua, D. (2014). Then, hold on that particular spot and move the ankle through dorsiflexion and plantarflexion. The muscles that stabilize the ankles are the gastrocnemius, soleus, posterior tibialis, flexor hallucis longus, and peroneal longis and brevis. You probably dont think about it often, but your ankles are what connect your feet to the rest of your body. Hold for 3 seconds. Best for squats: Reebok Legacy a higher top with additional straps or ties to help support the ankle. Place both feet far out in front of the body and point the toes to the ceiling. Hold this position for 10-20 seconds then shift sides. Effect of limiting ankle-dorsiflexion range of motion on lower extremity kinematics and muscle-activation patterns during a squat. Best Weightlifting Shoe for Squats: Adidas Adipower III Best Weightlifting Shoe for the Money: Adidas Powerlift 5 Best Weightlifting Shoes for Men: Adidas Powerlift 4 Sit comfortably in the chair with the hips as far back as possible. I also like that it extends my toes, which gives a stretch of the plantar fascia as well. Again, these movements are meant to prime the muscles, not fatigue them. Assisted quadruped thoracic rotations help you learn to move your thoracic spine without moving your lower back. You should feel your right adductors lengthening. When youre going overhead with or without weight it pays to avoid compensating with flared ribs or hyperextending your low back. Great post, apologies if I mist it but just wondering why you didnt including an extended knee calf stretch to preferentially target any shortening in the Gastrocnemius muscle? This exercise is referred to as the microwave because it warms you up in a hurry. In addition to strengthening into dorsiflexion, I also like to work on the endurance of maintaining the position. Seated Backbend19. Sit comfortably in the chair. As stated by Gray Cook and Mike Boyle in the Joint by Joint Approach, the ankle, specifically, the talocrural joint, needs to be a mobile joint in the sagittal plane. When looking at the efficacy, a recent study showed that combining self-myofascial release and static stretching had a greater increase in ankle dorsiflexion range of motion than either on their own. Sit comfortably at the edge of the chair. Get into a seated 90/90 hip position, hold your hands together, and form a double chin to look at the ground. You can also modify some other stretches to include using a chair for extra stability. Anything that requires a period of immobilization of the foot can obviously lead to a loss of ankle mobility. You wont be improperly compensating for small ranges of motion, so youll be able to channel the forces you need to lift most effectively. There appears to be no benefit to quadriceps development if a person performs squats to a full depth (below parallel). The hand with a dumbbell should have its palm facing toward the head. This equals one rep. If I am looking to quantify this movement to be able to assess progress, Ill use this method. Do just five reps on each side will have you ready to go. The following chair exercises for seniors are outlined with visuals to conceptualize exactly how to perform each individual exercise. Here is another video as well on how to perform it: This will help to re-train the nervous system to be able to control and stabilize in this new mobility. Well, its to squat deeper by taking out the need for so much dorsiflexion. Begin slowly rocking back so your right foot ends flat on the ground. Keeping your shoulders and core engaged, tilt your torso towards your left knee. Some of those modifications can include choosing a different type of deadlift variation. When the person is ready to progress to more advanced ankle mobility drills, I often like to progress the drills by including multiple planes of motion, making the positions more dynamic, or progressing to drills that require more dorsiflexion to accomplish. It also trains hip separation, where one hip flexes while the other extends. Being able to extend and rotate your upper back allows you to pin a barbell to your back, throw anything with power, and lift overhead without pain. Stick the chest out. Ensure the toes are pointed forward or slightly outward to both sides; keep both hands in front of the body in a comfortable position for balance. Hold for the designated time. The mini band overhead reach trains shoulder horizontal abduction, scapular protraction, retraction, and upward and downward rotation. Longer sessions run a risk of over fatiguing the muscles or being too much at once for a senior. , Pro Tip: Kristin Willard, Bariatric Dietician. Squeeze the pillow by contracting your inner thigh muscles. The perfect squat requires good ankle mobility, something many of us lack. This exercise should be started off with the older adults own body weight. Keene D, et al. Provide exercise technique recommendations for fitness enthusiasts wishing to perform the squat exercise. Here's what to keep in mind when you're shopping online or in person. Kneel on the leg (in a half-kneeling position) thats farthest away from the resistance and use the outside hand to hold the band. Any type of squat, deadlift, or lunging variation are typically found in most training programs ranging from the Olympic athlete to the average Joe. How much physical activity do older adults need? 12 Hip Exercises to Increase Strength and Mobility. Keep both feet flat on the floor. So, it would be smart to pair the half-kneeling arm rotation with overhead presses or the three-way ankle mobilization with squats. Sagittal Plane: An imaginary plane that bisects the body into right and left sides. Squeeze your glute to bring your pelvis forward. There has been much debate on when people should stretch during the day. Do not perform if knee pain present with thi. Knee Extensions15. Whether were standing, walking, bending over, or even sitting, were using our core. The plank exercise is known for being one of the most popular core exercises for any age. With a medicine ball, place the ball at the edge of the lap, keep the hands on either side while gripping the ball. If you can perform this without letting the knee move medially/laterally OR letting your heel come off the ground. Straighten your arms overhead as high as possible. Ankle mobility is important for squats because as your hips and knees bend, your ankles need to bend too. An easy way to do this is with a kettlebell around the toes of the foot. > To rise back up, contract the gluteals and place pressure through the heels as the knees and hips are extended. The passive leg lowering places one hip in flexion while your hamstring is stretched. If your normal squat technique involves more forward lean than youd prefer, improving ankle mobility or squatting with a raised-heel shoe may help you out. Here's what experts say you should check when deciding on a facility. Heres an overview of the science behind the safety and efficacy of BFR. Aim for 3 sets of 10 to 20 repetitions during rehabilitation. I would suggest checking with their doctor for their current nutrient level status such as Vitamin B12 and Vitamin D [if a senior is experiencing low energy levels]. Research suggests if an individual possesses less than adequate ankle dorsiflexion, they may be at greater risk of injury to the knees, hips, or low-back during functional movement patterns (Lun, Meeuwisse, Stergiou, & Stefanyshyn, 2004; Powers, 2003). The key to a successful exercise session is to take it slow, know your limits, and listen to your body. Not a single personal trainer or physical therapist will say that stretching is a bad idea when it comes to exercise because there are so many benefits to keeping the body flexible and relaxed, especially after performing the above exercises! Squatting and hip hinging are great movements for creating strength, power, and improving injury resiliency. I help people feel better, move better, and perform better. What is Ankle Mobility? Another study examined the role exercise plays as a tool to help manage the symptoms of depression in older adults. Both hands should be positioned just outside of shoulder width. Set about 10-15 minutes aside per day to perform the stretches. Each one kick per leg counts as one rep. Slowly rotate this arm with your eyes following your elbow. 24 Likes, TikTok video from Dave B (@40plusfitcoaching): "Do Your Ankles Lift During Squats? The body will compensate for a lack of hip rotation, leading to injuries like possible hip injuries over time. Slowly bend the elbows, moving the body closer to the chair. Squats are one of the best exercises to target the gluteus maximusthe largest muscle in the lower body. These actions are all crucial for safely lifting overhead. If the tibia cant internally rotate, slightly, then the talus can jam into the distal end of the tibia creating a limitation in joint mobility. This move improves your ankle mobility, which can improve knee health and your big lower body lifts. Your arm will act like the dowel, and require your knee to go to the outside. This movement can be performed as a stand-alone assessment or it can be plugged into a workout just like any other exercise. For both of these stretches, be sure to not turn your foot outward. Hold the squeeze for 3 seconds, then relax. Both feet should be flat on the floor. A progression from the wall mobilization is to use a dowel. Once youve established dorsiflexion mobility, its a good idea to strengthen the muscles that dorsiflex within the new range of motion. Secure the core by keeping the back upright and the spine straight. Place a pillow between your thighs or knees. Once the person is in position, then they can finish their set-up and pull with a vertical shin. Movements in the sagittal plane include flexion and extension, such as knee flexion/extension, hip extension/flexion and shoulder extension/flexion. Place your foot on a tape strip that is 4 inches away from the wall. Read also: The Body Planes of Motion - Saggital, Frontal, and Transverse. This movement targets all the same muscle groups you see targeted during squats and lungesquads, glutes, hamstrings, calves, abdominals, and spinal erectorsbut places greater focus on the quadriceps and core due to Hold this position for a few seconds. If mobility is an issue, if balance problems prevent you from performing exercises in a standing position, or if youre recovering from surgery or an injury, seated exercises are an excellent alternative. So In Summary: If you have found that ankle mobility is the limiting factor in your squat, then. Make sure to do this slowly and with control. This can have obvious implications as a lack of dynamic knee valgus is associated with a variety of injuries, including ACL tears and patellofemoral pain. Try this simple warmup, followed by three gentle exercises to improve balance and. Ankle mobility is important for squatting because it allows the knee to track over the toe through a movement called dorsiflexion. Certain footwear and even sitting in certain positions contributes to this issue. Sports Health: A Multidisciplinary Approach, 1(2), 165-173.Powers, C. (2003). Bend your elbows, bringing the dumbbells up to your shoulders while keeping your elbows by your sides. Once at a stop in the squat position, push the body back to a standing position. An alternate method would be to perform the same movement and measure how many inches forward your knee passes your toes. Flex both hips to 90 degrees. Alternate reps on both sides. Tense your core and upper back to straighten your torso. When the arch collapses, this space is no longer visible (the foot appears to roll inward) (Figure 3). Consequently, knee valgus has been associated with limited ankle mobility and weakness of the hip abductors and external rotators, most notably the gluteus medius. Ankle Dorsiflexion Strength. Continue to contract these muscles for 5 seconds. Lift one leg up to the highest point possible (hopefully ending parallel to the hips) without moving the center of the body. Albeit a small amount of motion, if motion is limited here. With calf raises and other lower-body exercises, you have the stability part taken care of, but what about mobility? The prying squat opens up your adductors, which can inhibit your hip abductors from engaging and from getting deep into your squat. Early Ankle Movement vs Immobilization in the Post-operative Management of Ankle Fracture in Adults: A Systematic Review and Meta-Analysis. Squeeze the muscles on the side of your torso, bending to one side. Rock from side to side. I want to help you learn to do the same. Once you are done foam rolling, I like to stretch the muscle. Keep your hands shoulder-width apart. They can be a tool to allow someone to receive a training effect when they may be limited in ankle dorsiflexion. Over time movement patterns and motor skills become engrained requiring little conscious thought and effort. Keep your hips square to make sure the movement is not coming from your lower back. Lie on your right side with your knees bent close to 90 degrees and grab the kettlebell with two hands and roll to your left. If going to the gym or heading outdoors for a walk isnt an option, or if youre just looking for a routine you can do at home, performing chair exercises (either seated or standing) is an excellent way to boost your physical fitness. Push the resistance band forward until the arms are fully extended in front of the body (dont touch hands together). To test your hip flexibility, lie on your back and raise one leg up, leaving the other bent and on the ground. Although the benefits of exercise for seniors are extensive, some top reasons its critical for health, according to the Physical Activity Guidelines for Americans, include: One review looked at various studies on the impact of resistance exercise on bone health. They also might increase flexibility. A person should perform a barefoot squat using a mirror or a partner to evaluate his or her mechanics. Transverse Plane: An imaginary plane that bisects the body into top and bottom halves. That way you can ensure the exercises are being done. Lie down prone on your elbows. Exhale and slowly raise the arms overhead as you try to touch your thumbs to the wall without compensations from your lower back. Slowly return the leg to the starting position. This is simply a pass-fail type test. A collapse of the arch may alter mechanics up the body affecting alignment at the knees and hips, including knee valgus. Your email address will not be published. Your tips can really help in my ankle pain. Return to the starting position and repeat. Lengthen the spine and then bring the chin to your chest. It doesnt matter what age we are, squatting is noted as one of the most beneficial exercises a person can perform. We use our biceps for a majority of our arm movements, just for different purposes than that of our shoulders. Start with a wide stance. We use our shoulders for a great many purposes. If you have limited ankle mobility due to any of the various reasons mentioned above and still want to maintain a training effect. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. What the shoe does is it places the ankle in slight plantarflexion. Shoulder impingement is a vague term that is used too often and inaccurately. It could also be caused by increasedsoft tissue tone in soleus, flexor hallicus longus, flexor digitorum or posterior tibialis muscle groups. More dynamic movements, such as the squat, require even more ankle dorsiflexion range of motion. Its also one of the more vulnerable joints. A wobble board or cushion can be used, just as you would if you were rehabilitating an ankle injury. You can learn more about how we ensure our content is accurate and current by reading our. Reverse the movement. Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick) Split-Squats 38-12 each leg Partial Deadlifts (bar at knee height) 38-12 10 Effective Shoulder Pain Exercises: Correct Your Shoulder Today! Seated Front Shoulder Raises3. If something doesnt feel right, stop and try a different exercise. Hes was an adjunct faculty member for California University Pennsylvania (2010-2018) teaching graduate-level courses in Corrective Exercise, Performance Enhancement, and Health and Fitness and currently serves as a Content and Production Manager for NASM. Moreover, muscular development of the quadriceps is maximized while performing squats to a depth with thighs parallel to the floor. Slowly, raise both legs closer to the body while bending the knees. > Allow glutes to stick out behind the body as if sitting into a chair. Good ankle mobility contributes to better balance, fewer falls, and better performance during activities like squats and deadlifts. Quite a great blog I must say. Press your non-working elbow into the ground. If they can touch the wall from 5, they have pretty good mobility. Continue reading Always think full body when it comes to your mobility. Keep your banded leg stable. If you want to test your unilateral (aka one-sided) strength, a split squat is an excellent way to ensure you don't have any muscle imbalances. Journal of Athletic Training, 49(6), 723-732. doi:10.4085/1062-6050-49.3.29Folland, J., & Williams, A. Lift one leg up to the highest point possible (optimal range ending at the hips) without moving the center of the body. Put your non-working elbow (closest to the anchor point) on the ground. Repeat this movement for 20 or more reps to create a burning feeling in the calves. The exercise increases tension on the core, causing the body to keep stable. The Clinical Measurement of Joint Motion. Send your hips back and bend your knees to reach the bottom of a squat. Grab a pair of dumbbells or a resistance band. Our website services, content, and products are for informational purposes only. Once any of these movement compensations have been observed, the squat is at a depth no longer suited for the individual. A shoe with an elevated heel places the foot into plantarflexion. Knee valgus is a combination of femoral adduction and internal rotation in relation to the tibia. Contact us today to see how we can help modify the home for a more comfortable life: Thank you for this informative article. Watch both knees so they dont fall inward toward the center of the body force them away from your body. A raised toilet seat is a device thats used in place of, or underneath, a regular toilet seat. Wednesday night in the showers usual banter with the lads i Use the other hand to brace the arm just under the elbow. If a senior is feeling resistance (tension) in their core, then theyre in the correct position. This move prepares your muscles and shoulder joints to lift safely overhead. Influence of Strength, Sprint Running, and Combined Strength and Sprint Running Training on Short Sprint Performance in Young Adults. Most of my athletes will use this ankle dynamic mobility drill at some point in their warm-up. Then straighten both legs while your hands are on the ground then come back down and get into a deep lunge. Repeat pattern for 3-5 times or as comfortable. Wrap a mini band around both wrists with your arms by your sides. Place a considerable amount of tension through the band. Best Weightlifting Shoe for Squats: Adidas Adipower III Best Weightlifting Shoe for the Money: Adidas Powerlift 5 Best Weightlifting Shoes for Men: Adidas Powerlift 4 Fact: The pistol squat requires significant ankle mobility. Releasing your calves can have a big impact on how mobile your ankles are. Heres a video from the program demonstrating: In this test, you kneel on the ground and assume a position similar to stretching your hip flexors, with your knee on the floor. Journal of Sport Rehabilitation. In other words, the shin is pointing outward and the thigh is collapsing and rotating inward (Figure 5). One doctor was horrified by the level of arthritis in my ankle. A useful cue is to imagine a small grape underneath the arch of the foot. Face the body straight, palms forward, gripping the dumbbells. Keep in this position for 20-30 seconds. For this, we like the three-way ankle mobilization, which flexes your knee forward and over the ankle to work the joint in three directions. >Keep the chest up and the cervical spine in a neutral position. Keep both feet flat on the floor. This trains posterior pelvic tilt, a neutral neck position, and core stability while lifting your arms overhead. Whenever a person squats, runs, or jumps, its the ankle thats supporting and helping to stabilize the body. Do five to eight exercises, performed as a circuit, to prime your body for action. Squeeze your right glute muscle and extend your right leg backward. Clients can improve ankle mobility by doing both plantar ankle flexion exercises and dorsiflexion ankle exercises. Lean forward with your hands on the ground. Let me show you how to get started: 2008-2022 Mike Reinold All Rights Reserved, Blood Flow Restriction Training: Everything You Need to Know, Subacromial Pain: Keys to the Evaluation and Treatment, Keys to Shoulder Instability Rehabilitation, Assessing and Treating a Loss of Knee Extension ROM. Another way to receive a training effect is by. These drills will address potential joint restrictions, soft tissue tone and tightness, and of course teach you how to incorporate movement to solidify your new found ankle mobility. Toes Elevated Squats. Once the arms extension limit has been reached, slowly bring the hands down to the starting position, keeping the elbows spread. Thats why its important to work with a doctor or physical therapist on an exercise plan that works for you. Just make sure the opposite leg is firmly planted on the ground before beginning lifting the leg. In this position you step out to create tension on the band, which will move your talus posteriorly as you move forward into dorsiflexion: The standing dorsiflexion wall mobilization is an advanced version of the half-kneeling position. The dowel is an important part of the ankle mobility drill. Keep both palms down, elbows bent and parallel to the shoulders. Body Types: Mesomorph, Ectomorphs, & Endomorphs Explained. The elbows should be close to the sides of the body. Sit comfortably in the chair toward the edge of the seat. Slowly draw the one leg back to starting position. It helps to improve hip flexor mobility. Those movements work at developing strength and power through the hamstrings, quadriceps, adductors, and gluteal muscle groups. Hip Mobility Drills Split Squat . Choose a pair of low weight dumbbells or slide a resistance band under the seat, or sit on it, keeping it at an equal length on either side of the body. The kneeling position also helps with your hip and thoracic mobility. (2018). Best for squats: Reebok Legacy a higher top with additional straps or ties to help support the ankle. If you have limited ankle mobility due to any of the various reasons mentioned above and still want to maintain a training effect, give these tips a try! I have near bone-on-bone contact in dorsiflexion. Hinge forward at the hips and grab a barbell with a palms-down grip. Bring knee anteriorly without letting heel rise off ground. Then, keep both arms to the sides of the body, let them hang naturally with the palms facing toward the body. I think it was for mulitple reasons, but one of which was ankle mobility anybody know any stretches or ways to loosen up the ankles. or ways to get more range of motion out of them? Stability Ball Wall Squat2. Avoid flaring your rib cage or hyperextending your lower back. This leads to muscles and joints up and down the kinetic chain trying to do the work of your restricted joint. The main reason the power rack gathers dust while there is a line for the angled leg press is because squats HURT! This essentially combines an ankle mobility drill with a stretch to the calf, Achilles tendon, and even the plantar fascia due to the toes being extended. This posture reduces the amount of hip and knee flexion and ankle dorsiflexion needed to reach full depth. Debunking This Dubious Lat Pulldown Claim In-Person, Online AND Everything In-Between, Copyright 2013 - 2022 | DrJohnRusin.com LLC | All Rights Reserved | Built & Managed by, The ankle can be the linchpin of dysfunction that can create havoc further up the kinetic chain. Place both feet far out in front of the body and point the toes to the ceiling. Dynamic stretches like the rocking ankle mobilization are great for prepping your joints for barbell lifts. Healthy ankle dorsiflexion is another piece of the puzzle for strong and healthy knees. Seated Calf RaisesStretching Exercises17. Training our shoulders has massive benefits to our capabilities while using our arms. Bend the knees and keep your knees and heels aligned. The prying squat improves adductor mobility for better overall hip mobility. Seated Chest Press4. All of the above benefits can still be reached when a senior uses even a regular chair. A great way to think of this movement is to pretend that the person is swimming, kicking their legs in the water. That is why I often use one of the massage sticks to work the area in addition. Fast-Twitch Vs. Slow-Twitch Muscle Fiber Types + Training Tips, Sagittal, Frontal and Transverse Body Planes: Exercises & Movements, Resting Metabolic Rate: How to Calculate and Improve Yours, On the Road: Travel Meal Planning for Bodybuilders, > Biceps femoris, semitendinosus, semimembranosus (hamstrings), > Transversus abdominis, multifidus, internal oblique, pelvic floor (deep abdominal muscles, close to the spine). Keep the core (abs and lumbar) tight. The latest Lifestyle | Daily Life news, tips, opinion and advice from The Sydney Morning Herald covering life and relationships, beauty, fashion, health & wellbeing Typically, two sets will suffice. (1994) American Academy of Orthopedic Surgeons. Both feet should be diagonal to your hips. The muscle on the front of the shin the Tibialis anterior muscle is overlooked in most strengthening routines for runners. Keep Sharing !! Simply put, mobility is defined as your joints ability to move freely through a specific range of motion. The only exception is if you lack the mobility, in which case, go as low as you can and work on hip and ankle mobility in the meantime. Grab a medicine ball (or similar object). Push off your back leg, and come back to a standing position. 21 Chair Exercises for Seniors: A Comprehensive Visual Guide. If you look closely, youll see that he is also mobilizing in three planes, straight neutral, inward, and outward: Similar to the above progression from half-kneeling to standing dorsiflexion drills, I like to perform a more advanced version of the lateral ankle glides by performing standing: As you can see, were really progressing to positions that require more and more ankle dorsiflexion range of motion, so you can see the potential progressions. Passive leg lowering provides a resisted stretch of your, Youll train hip separation here, which is important for, Youll train scapular protraction and retraction, By targeting your serratus and increasing its activation with the mini band, youll improve your ability to go overhead without compensations. Some people do not feel that the foam roller gives them enough of a release as it is hard to place a lot of bodyweight through the foam roller in this position. Repeat 3-5 times, or as comfortable, per leg. One drill I like to do for a dynamic warm-up prior to squatting in someone that is working to increase their dorsiflexion is simple toes elevated squats. It shouldnt be assumed that a senior can enact a particular exercise if they are instantly or progressively feeling pain. He said that he is gripping so hard now that his hands hurt and the shin splints have returned. 2) if yes , what should I do ? This movement requires more hip mobility to perform but can be really useful for those that may be struggling to keep a neutral arch during the movement. Do not let your heel come off the ground. You begin by half kneeling, then placing a dowel in front of your 2nd or 3rd toe. "One other caveat is that if you have poor shoulder mobility, poor ankle mobility and poor hip mobility, it may be more difficult to get into a good position during the barbell squat," Kadlecek says. Its best to have someone do the exercise (such as walking or chair exercises) with your loved one. 2014 Sep;44(9):690-701, C1-7. Chan says. Keep your head and chest up. Reset and repeat. Now, the majority of people do not have adequate ankle mobility. Make sure that the buttocks isnt high in the air, nor that the back is arched. One takeaway is that squatting deep and upright is more than just pure mobility. Staying physically fit is essential for all of us, and our needs can change as we get older. Eccentric split squats are a slow motion, so they'll stretch your hips while building strength in your glutes, quads and hamstrings. Since the body is a kinetic chain, any impairment at one joint can affect adjacent joints up and down the chain. Check out our Ankle Mobility Overhaul for a one-month mobility program! J Orthop Trauma. 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