Squat Mobility Routine Hip Flexor Stretch
Squat Mobility Routine Hip Flexor Stretch
Hold stretch for 5 seconds then relax. Repeat x 3 each leg
Hip Stretch Position 1
Position 2 (belly button to leg)
Position 3 (belly button away from leg)
Complete the stretch sequence on all 3 position. Hold stretch for 5 seconds then relax. Repeat x 3 each leg
Glute/Ankle Stretch Position 1
Position 2 (belly button to foot)
Position 3 (belly button away from foot)
Complete the stretch sequence on all 3 positions. Push the hips towards ground in all positions Hold stretch for 5 seconds then relax. Repeat x 3 each leg
Pidgeon Stretch
Pull foot into groin Hold position for 15 seconds then switch sides.
Frog to Cobra
Complete the stretch sequence on all 3 positions. Push the hips towards ground in all positions Hold stretch for 5 seconds then relax. Repeat x 3 each leg
Prone Knee to Elbow x 5 each leg
Prone Knee to Foot to Hand x 5 each leg
Perform the same motion as Knee to Elbow, but at the top of the movement kick the foot out towards the hand.
Squat Rockers Assume a full squat position and place the elbows (not triceps) on the inside of the knees and push out Rock forward, backwards and side to side to work on ankle mobility as well as hip mobility. Rock continuously for 30 seconds
Cossack Squats Keep the lead leg planted flat on the ground and push out on the knee with the elbow. Keep the chest up in a good squat position.
Quad Stretch to Downward Dog
Push the hips up and drive the heels into the ground
Overhead Squats
Use and PVC pipe, broom stick on weighted bar.
Keep the elbows behind the ears for the entire motion. Do your best not to let the bar drift forward. This helps with shoulder and thoracic spine mobility as well as hip mobility for squatting.
Hold stretch for 5 seconds then relax. Repeat x 3 each leg
Hip Stretch Position 1
Position 2 (belly button to leg)
Position 3 (belly button away from leg)
Complete the stretch sequence on all 3 position. Hold stretch for 5 seconds then relax. Repeat x 3 each leg
Glute/Ankle Stretch Position 1
Position 2 (belly button to foot)
Position 3 (belly button away from foot)
Complete the stretch sequence on all 3 positions. Push the hips towards ground in all positions Hold stretch for 5 seconds then relax. Repeat x 3 each leg
Pidgeon Stretch
Pull foot into groin Hold position for 15 seconds then switch sides.
Frog to Cobra
Complete the stretch sequence on all 3 positions. Push the hips towards ground in all positions Hold stretch for 5 seconds then relax. Repeat x 3 each leg
Prone Knee to Elbow x 5 each leg
Prone Knee to Foot to Hand x 5 each leg
Perform the same motion as Knee to Elbow, but at the top of the movement kick the foot out towards the hand.
Squat Rockers Assume a full squat position and place the elbows (not triceps) on the inside of the knees and push out Rock forward, backwards and side to side to work on ankle mobility as well as hip mobility. Rock continuously for 30 seconds
Cossack Squats Keep the lead leg planted flat on the ground and push out on the knee with the elbow. Keep the chest up in a good squat position.
Quad Stretch to Downward Dog
Push the hips up and drive the heels into the ground
Overhead Squats
Use and PVC pipe, broom stick on weighted bar.
Keep the elbows behind the ears for the entire motion. Do your best not to let the bar drift forward. This helps with shoulder and thoracic spine mobility as well as hip mobility for squatting.
