ankle
A sprained ankle or limited dorsiflexion mostly costs you squat depth and long-stride lunging. This is the narrowest flag RepRoute has — it takes out the deep squat and lunge variants and leaves most of your plan alone.
Deep ATG squats and long-stride lunges are what an unhappy ankle tends to object to. Impact work — jumping, sprinting — too, though RepRoute doesn't program your conditioning.
The ankle tag is the one tag in the catalogue applied selectively rather than across a whole pattern: roughly half the squat variants and about half the lunge variants carry it, and nothing else does. So flagging an ankle removes those specific movements and leaves your presses, pulls, hinges and core work completely untouched — and usually leaves you some squatting too.
As with every flag, the engine removes; it does not lighten or shorten. Any day left short is refilled with up to three exercises from the patterns still open to you.
Whole movement patterns, not individual exercises — every exercise in these patterns carries the ankle tag.
These carry no ankle tag, so they survive the strip and are what emptied days get refilled from. They are not one-for-one replacements — the engine removes and rebuilds, it does not substitute like for like.
quadriceps
hamstrings
hamstrings
chest
No — and this is the one flag where that's true. Only about half the squat and lunge variants in the catalogue carry the ankle tag (the deep-dorsiflexion ones). The rest, plus the leg press, stay available to the generator.
RepRoute doesn't program your conditioning at all, so nothing here touches it. Cycling and rowing are the usual low-impact stand-ins while running and jumping are off the table.
Not at all. The ankle tag never appears on a press, a row, a hinge or a core movement — your upper-body work runs exactly as it did.
Free plan, no credit card. Flag the ankle in onboarding and the conflicting movements are stripped from your plan straight away.
