Name: Playbook - AJ Hotchkins - Single Leg Squat Mobility
Uploaded: 2023-08-11T16:43:53.502Z
Duration: 30 min
Description: Single Leg Squat Mobility

Today’s movement + mobility based workout is designed to strength your legs + core / Improve your balance + knee, ankle & hip mobility!

Movement based warmup designed to warm your bodies core temperature, Prepare your muscles to move loads of weight,  and your brain to body to be able to connect increase your bodies ability to endure different movement patterns.

- In a deep squat
- feet pointed slightly outwards (sit lower)
- with a tall chest / both hands planted into the ground
- reach each arm up (alternating) as high as you can while rotating your trunk (as much as possible) 

Perform 10 each side

Depth squat openers

Lying face down:

Hands extend outwards (in a straight position) 

Touch your heel to your opposite hand / should feel a stretch in your shoulders - chest and hips! 

Super set with overhead squats

Scorpions

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Forwards + Backwards maintaining the same body posture

Bear crawl

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Maintain body posture + Move down a line / no compensation

- lift knee with proper running mechanics (toe dorsiflexed) and step over the hurdle on leg at a time.

- open your hip and step over hurdle moving backwards / back leg follows!

- 10 reps forward and backwards each side

Hurdle step over (forwards + backwards)

Facing one direction:

- maintaining proper running mechanics / lift leg over hurdles (toe dorsiflexed) bug knee drive / back leg follows!

-20 Reps each side

Hurdle lateral walks (barbell)

Facing one direction:

Step over the hurdle using proper running mechanics (toe dorsiflexed + big knee drive) 

Once on other side of the barbell / perform a step under! Sink hips with tall upright posture and stand up on other side of hurdle (repeat)

5 reps each side

Hurdle lateral step over / under

- Perform a lateral lunge under the bar well (adj to your height / should not bend at the back rather sit in your hips)

- Keep y’all strong posture + a big chest / sit in hips as low as possible

Barbell Lateral Lung (Under)

- In athletic bent knee position 
- Lock arms out with tension in the band + step replace for 3 total step / perform a band pull and control band on way back after 3 steps!
- Walk back slow and controlled (body control) should feel slight burn in hips! 
- 3 walk outs each side!

Banded March + Band Pull

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch lateral step and replace with a 6 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

20 meters each direction

Banded Lateral March

- With band wrapped slightly above your knee 

- Feet should be slightly wider than shoulder width apart 

- Take a 6 Inch forward step and (pivot) rotate hips and take 12 inch lateral step with back foot

- Keep tension in the band throughout the duration of the workout. 

20 meters each direction

Banded Monster Walk

- Be patient / gain a rhythm / Work range of motion 
- 8 each side

Bar Toe Touches

From hanging position touch your toes to the bar (90 degrees / variation) control on the way down and explode into the next rep!

Bar toe touches

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

Strengthening Dynamic Warmup:

Perform a duck walk

- knees bent / push all the way through toes / tall posture / sit below 90 degrees!

These are hard as 💩 - if you need an alternative do this with a PVC pipe or a band like we have before with our overhead movements!

A1: Barbell Overhead Duck Walk

- Roll your feet backwards into the air (be creative / find what works best for you these take some effort.
- Slide your heel into your butt and sit up into a single leg squat position.
- Hop 1X and repeat / alternate legs 5+5

A2: Roll + Single Leg Tuck

- Stabilize yourself on the Bosu Ball.
- Grab for foot / or perform a normal single leg squat
- Push out of single leg squat bottom position.
- Perform a single leg RDL + a knee drive
- 5 each leg

A3: Bosu Ball Single Leg Squat Complex

- Roll your feet backwards into the air (be creative / find what works best for you these take some effort.
-Throw medicine ball on the way up
- Slide your heel into your butt and sit up into a single leg squat position.
- perform a single leg RDL
-5 Each leg 
- Use your hands to assist your squat if necessary.

Single Leg Med Ball Throw

Single Leg Squat Mobility

Ryan

Combat Cardio Workout

Love the diversity of the exercises. 
70 min won't do it, was on for almost 3 hours 🫣😅🦾🦿🔥😁

Ragna Hafliðadóttir

Full Body Combat Training

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Owen

Gabrio Lima

Full Body Workout (Functional)

Goshhdayummm whoaaa. Them post workout endorphins hittin right. 🔥 fire workout coach

Jaime

It was good work. I had to modify some of the exercises due to the equipment I didn’t have.

Achilles

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Great workout had to modify some exercises due to my limited equipment but bad ass workout 
Let’s get this money !!!

Single Leg Squat Mobility

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