Name: Playbook - Sarah Brock - Squat/hip stretch/mobility
Uploaded: 2023-03-28T02:16:36.150Z
Duration: 10 min
Description: Squat/hip stretch/mobility

**Kettlebell/dumbbell should be light. The weight acts  as a counterbalance. 
-Take a sumo squat stance holding kettlebell close to chest
- Squat down as low as you can go keeping chest up (think of maintaining good posture)
-Keep elbows away from knees. Do not test elbows on the inside of legs! 
- Actively push knees out.
- Hold position. This is a challenging position for most.

Squat hold with kettlebell/dumbbell

**Kettlebell/dumbbell should be light. The weight acts  as a counterbalance. 
-Take a sumo squat stance holding kettlebell close to chest
- Squat down as low as you can go keeping chest up (think of maintaining good posture)
-Push elbows into inside of knees, driving knees out. Do not test elbows on the inside of legs! 
- Actively push knees out.
- Hold position. This is a challenging position for most.

Kettlebell/dumbbell squat hold elbows against inside of knee

- Standing in a sumo width stance with weight in both hands, point toes slightly in same direction.
-Twist your torso to the side your toes are pointing to, lowering the weight to the pinky toe. Push hands into the weight as you push hips put on the opposite direction. 
-Rest head to knee, relaxing the neck.
-Hold. 
-Stand up when complete with prescribed amount of time. Point toes to the other direction then repeat on other side.

Kettlebell/dumbbell lateral twist

-Take a sumo stance with Kettlebell/dumbbell in middle of stance
-Squat down placing hands on weight.
-Raise hips up folding forward, extending knees, relaxing head and neck
-Drop hips back down.
-Repeat

Hamstring warm up

Squat/hip stretch/mobility

Great! What is a sequence of exercises for muscle groups you would recommend? For example - 5 days rotation - Monday: legs, Tuesday: shoulders, etc? I’m trying to follow your schedule but in case I miss a day, what do you recommend? Thank you!!!

Squat/hip stretch/mobility

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