For today’s mobilization we are going to focus on squat virtuosity and putting everything in the right order. Listen to the part about tissue load sequencing and specifically the cues that we want to delay the knees coming forward every time we descend – this could be for a plain squat or for more complex movements – always be in the mindset of initiating the movement by pulling your hips back and down.
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Warmup: 5 min – foam roller on quads and calves Coach lead Air squat review at the wall – focus on reaching back to touch the wall with your rear, knees out, feet forward, chest up! 3 sets of 10 Air squats Then 4 rounds not for time: 15 jumping jacks 15 GHD situps (Sub weighted Abmat situps) 15 GHD back extensions (Sub Good mornings) 1 minute middle/lower back work on foam roller Conditioning: 4 x 500M Row at ~60% perceived exertion Minimum 2 minutes rest between efforts Cool Down: Walk/jog 200M, couch stretch 2 min each leg