Name: Playbook - Joe Walker - Improve your Squat - Mobility
Uploaded: 2023-05-18T04:19:57.748Z
Duration: 15 min
Description: Improve your Squat - Mobility

This is a functional range conditioning mobility program designed for those individuals looking to improve their ability to squat.

-Stand with one foot placed on a bench or chair. Place kettlebell on top of thigh.

-PASSIVE STRETCH – Bend at the knee approximating it to the floor while the foot remains flat on the bench. Hold 1-2mins.

-PAILs – Plantar flexion pressing the forefoot down into the bench. Radiate contraction through body, 60-70% effort. Hold 15 seconds.

-PASSIVE STRETCH – Take up the slack, bending further at the knee approximating it to the floor while the foot remains flat on the bench. Hold 30 seconds.

PAILs – Repeat. Plantar flexion pressing the forefoot down into the bench. Radiate contraction through body, 60-70% effort. Hold 15 seconds.

-PASSIVE STRETCH – Repeat. Take up the slack, bending further at the knee approximating it to the floor while the foot remains flat on the bench. Hold 30 seconds.

-RAILs – Approximate the tibia to the dorsal surface of the foot. Radiate contraction through body, 60-70% effort. Hold 15 seconds.

-PASSIVE STRETCH – Repeat. Take up the slack, bending further at the knee approximating it to the floor while the foot remains flat on the bench. Hold 30 seconds.

Ankle Dorsiflexion PAILs/RAILs

-Half Kneeling with back foot placed on a bench or chair.

-PASSIVE STRETCH – Bend at the knee and extend at the hip while the foot remains flat on the bench. Hold 1-2mins.

-PAILs – Knee extension pressing the foot/shin down into the bench. Radiate contraction through body, 60-70% effort. Hold 15 seconds.

-PASSIVE STRETCH – Take up the slack, leaning back and bending further at the knee while the foot remains flat on the bench. Hold 30 seconds.

PAILs – Repeat. Knee extension pressing the foot/shin down into the bench. Radiate contraction through body, 60-70% effort. Hold 15 seconds.

-PASSIVE STRETCH – Repeat. Take up the slack, leaning back and bending further at the knee and extending the hip while the foot remains flat on the bench. Hold 30 seconds.

-RAILs – Approximate the lower leg to the back of the hip, contracting hamstrings. Radiate contraction through body, 60-70% effort. Hold 15 seconds.

-PASSIVE STRETCH – Repeat. Take up the slack, leaning back and bending further at the knee and extending the hip while the foot remains flat on the bench. Hold 30 seconds.

Knee Flexion/Hip Extension PAILs/RAILs

-Lay on back, pulling knees towards chest.

-PASSIVE STRETCH – Bend at the knee and hips approximating knees toward chest. Hold 1-2mins.

-PAILs – Press knees out against hands and resist. Radiate contraction through body, 60-70% effort. Hold 15 seconds.

-PASSIVE STRETCH – Take up the slack, bending further at the knees and hips approximating knees further towards chest. Hold 30 seconds.

PAILs – Repeat. Press knees out against hands and resist. Radiate contraction through body, 60-70% effort. Hold 15 seconds.

-PASSIVE STRETCH – Repeat. Take up the slack, bending further at the knees and hips approximating knees further towards chest. Hold 30 seconds.

-RAILs – Approximate the knees to the the chest, contracting hip flexors. Radiate contraction through body, 60-70% effort. Hold 15 seconds.

-PASSIVE STRETCH – Repeat. Take up the slack, bending further at the knees and hips approximating knees further towards chest. Hold 30 seconds.

Hip Flexion PAILs/RAILs

-From a seated position, fully abduct one hip with the knee bent to 90 degrees. Cross the other leg over planting the sole of the foot onto the floor as shown. Grasp around the knee and rotate the spine.

-PASSIVE STRETCH – Spinal rotation towards the superior leg. Hold 1-2mins

-PAILs – Spinal rotation in the contralateral direction. Use the arm, pulling against the knee to stop rotation. Radiate contraction through body, 60-70% effort. Hold 15 seconds.

-PASSIVE STRETCH – Take up the slack. Rotate spine further towards the superior leg. Hold 30 seconds

-PAILs – Repeat. Spinal rotation in the contralateral direction. Use the arm, pulling against the knee to stop rotation. Radiate contraction through body, 60-70% effort. Hold 15 seconds.

-PASSIVE STRETCH – Repeat. Take up the slack. Rotate spine further towards the superior leg. Hold 30 seconds

-RAILs – Spinal rotation towards the superior leg. Radiate contraction through body, 60-70% effort. Hold 15 seconds.

--PASSIVE STRETCH – Repeat. Take up the slack. Rotate spine further towards the superior leg. Hold 30 seconds

Seated Spinal Rotation/Extension

Improve your Squat - Mobility

Great little routine. Suggestion. It would be great to have you talk us through each exercise.  Visuals obviously help, but the additional voice instruction would be great. Cheers.

Curt

Zianya

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Morgan

Considering I’m pretty lazy when it comes to mobility, this was very easy to follow and get good! I need to pick up some recovery gear, what bands and other stuff would you recommend? I already have a foam roller

Samuel Bibby

Stick Mobility for the Upper Body

Gavin Stein

Ran out of time but the stuff that I could do was amazing

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Thank you. Been playing tennis around workouts and needed more ways to help my shoulder

Toby WAWA

Definitely need this. Didn’t realize how weak my rotator cuff was and how to exactly target rebuilding that strength

Maegan

Wow did not realize how much work I need on my rotator cuff and so happy to find some doable exercises to rebuild the strength!

Improve your Squat - Mobility

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