Name: Playbook - Luke Jones - Day 1 - The Deep Squat: Hip Mobility Practice
Uploaded: 2024-01-11T15:38:25.283Z
Duration: 20 min
Description: Day 1 - The Deep Squat: Hip Mobility Practice

Great. Easy app and layout. Just what I need to get back into some movement. Thanks.

Adam Pearson

Some voice explanation included would be a plus and for me, not big improvement In squat actually and not much New so that's why 3 stars.

Ville

In this session, we’re going to look at one of the most fundamental & important human movement patterns - the squat. 

Mastering the deep squat and being stable there can bring about a range of benefits, including improved ankle & hip mobility, and more freedom of movement in your favourite sports and activities. 

We’re going to use the 3R Mobility method, which includes recognising (assessing our initial position), releasing any areas that are stiff, then reinforcing a new, stable position. We go into more detail in our mobility courses and in the resources section.

You may need a mat or a soft surface & potentially something to hold onto for a few exercises (a doorframe is great).

Remember to test & re-test at the start & end of the video. You can film yourself and share your progress with me. Tag me at @lukejonesmove on the socials - I’d love to see how you get on!

Hinging at the hips, then allowing the knees to bend, squat down to the lowest position you can comfortably hold with a relatively upright torso.

Try to keep the arches of the feet lifted and stable, and ensure the knees do not cave in as you descend.

You can hold onto a support to maintain your balance, come up onto the toes or raise the heels onto a solid surface if needed. 

Make a mental note of the rough position you get to (or take a quick video to compare with your after)

Deep Squat Check-In

Limited ankle mobility is a common contributor to issues with the knees and hips, and can be a limiting factor with the squat. 

In a staggered stance, place the ball of your foot of the front leg onto a raised surface or against a wall, keeping the leg relatively straight.

Lean forward into the stretch, pushing the ball of the foot into the wall or raised surface.

You should feel a nice stretch along the back of the lower leg. Try to maintain free, easy breaths in and out of the nose.

Contract into the wall for 5 seconds, then relax back into the stretch for 10, potentially moving a little deeper into the range of motion. 

Continue in this fashion for 1 minute or more per leg

Dorsiflexion Calf Stretch

This is a great exercise for opening the ankles, and starting to improve hip flexion (our ability to bring the knee towards the chest).

Drop one knee to the floor, and hold the other in a squat position.

Try to prevent the ankle of the standing leg from collapsing inwards - keep the arch of the foot active and lifted.

Spend some time exploring this position, moving the ankle forwards and back through full range of motion.

You can go a little deeper by placing a weight on top of the knee, or holding onto an upright and pulling yourself into the stretch.

Perform for 1 minute or more per side.

Half Squat / Fisherman Stretch

The hip box (or 90-90 position) is a great way to open up the hips through both internal and external rotation. 

Sit down on the floor or onto some blocks or cushions if that’s more comfortable for your current level of hip mobility.

With the knees bent at around 90 degrees, allow one leg to fall out and the other to fall in towards the midline.

Keep an upright spine and explore leaning your torso out over each side.

If you find a tight spot, feel free to hang out there for a few breaths. Try not to hold your breath - maintain relaxed inhales and exhales through the nose. 

Alternate sides, using your hands for support during the transition if needed.

Hip Box 90-90

Here we’re going to start opening up the adductors - an area that commonly gets tight and can limit your squat.

From all fours, spread the knees wider than hips-width and sit back until you feel a stretch on the adductors.

Gently rock your body back and forth by bending pressing your hands into the floor and slightly straightening the legs.

Frog Stretch

Enter a deep squat, lean forwards and plant your hands on the ground.

To move to your right, plant your left hand outside of or in line with your right foot.

As you then plant your right hand past your left, transfer your weight forwards and to the right side.

Allow your hips to lift, shuffle your feet across and find yourself back in the deep squat, but a few feet away from your starting position..

Play around with this movement, changing directions and resting whenever you need.

Monkey - Sideways

Enter the deep squat as you did at the start of the routine. 

Notice if the position feels any easier or if you can get deeper when compared to before.

Take a photo or video of you in the squat, share it on your socials and tag me at @lukejonesmove - I’d love to see your progress!

Deep Squat Retest

Day 1 - The Deep Squat: Hip Mobility Practice

I think the instructions on the first stage were for the second stage so the initial test wasn’t clear. Other than that, nice.

Day 2 - Breathwork Basics: Reduce Stress & Boost Recovery

That was really great for releasing tension in the shoulders too! ✨

Maya Bachmann

Michael Dickinson

Day 3 - Unlock Tight Shoulders: Home Mobility Routine

Day 4 - Primal Movements: Build Core Strength & Mobility

Nice clear simple and manageable programme thank you. I like the online format too and the reminders and sections. Makes it really easy to follow and learn.

Day 1 - The Deep Squat: Hip Mobility Practice

Community

More workouts from Luke Jones