Name: Playbook - Luke Jones - Deep Squat Mobility Circuit
Uploaded: 2024-01-11T15:38:05.558Z
Duration: 5 min
Description: Deep Squat Mobility Circuit

In this short session, we’ll explore the deep squat, a fundamental human movement pattern. Working on it will help improve your hip, ankle, and thoracic mobility, and help form the foundation for more efficient movement. No equipment needed for this one - just an open space and an open mind. 

👉 Remember - you can ask me any questions here in the app, and share your progress with me by uploading videos and tagging me on Instagram @lukejonesmove

Perform each exercise in succession, 30 seconds on, then 15 seconds rest to transition to the next exercise. Repeat for 2 total circuits. You can stand up between each exercise, but work towards staying down in the squat for an extra challenge.

- A great exercise for opening the ankles, and starting to improve hip flexion  (bringing the knee towards the chest).

- From a crouching stance, 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 the stated number of repetitions or timeframe.

Half Squat / Fisherman Stretch

-  Begin in a deep squat with the feet forward or turned slightly out and spine upright. You can elevate your heels on blocks if needed, or hold onto a sturdy upright.

-  Using your hands on the ground for support, begin to slowly shift your weight in a circle, forwards to the side, back and to the other side.

-  Complete one cycle then repeat on the opposite side, alternating for the stated rep range or timeframe

Deep Squat Circles

-  Start in a deep squat with the feet forward or turned slightly out and spine upright. You can elevate your heels on blocks if needed, or hold onto a sturdy upright.

- Either by placing the palms together and pushing the elbows into the knees, or by using one hand at a time to push the knee outwards, open up through the hips.

- Alternate sides for the stated rep range or timeframe.

Deep Squat Opener

-  Begin in a deep squat with the feet forward or turned slightly out and spine upright. You can elevate your heels on blocks if needed, or hold onto a sturdy upright.

- Clasp your right lower leg with your left hand as you rotate your torso to the right and reach your right arm up to the sky.

- Pause for a breath before returning to centre and repeating on the opposite side, alternating for the stated rep range or timeframe

Deep Squat Twist

Deep Squat Mobility Circuit

Alex

A full video with voice would have been helpful. But the movements were nice

Heather

Loving your material...👌🏻
Out of interest what trainers are you wearing?

Alison yates

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