Name: Playbook - Sarah Herse - 2/5 - Mobility WOD: Squat-Focused
Uploaded: 2023-07-16T22:12:10.394Z
Duration: 15 min
Description: 2/5 - Mobility WOD: Squat-Focused

A. Warm Up x 3 Sets: 
A1. Ground to sky reaches x 12 reps
A2. Standing twists x 12 reps
A3. Squat hold x 30 sec
A4. Lunge w/ reach x 30 sec/side

B. 10 minute squat mobility routine 
2 Sets
B1. Kang squats x 60 sec
B2. Ankle stretch x 30 sec/side 
B3. Frog stretch x 60 sec 
B4. Couch stretch x 30 sec/side
B4. Russian baby makers x 60 sec

A. Warm Up x 3 Sets: 
A1. Ground to sky reaches x 12 reps
A2. Standing twists x 12 reps
A3. Squat hold x 30 sec
A4. Lunge w/ reach x 30 sec/side

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees or right below parallel 
- Hold position for recommended amount of time
- Be sure to keep core engaged and breathing the entire time

Bottom of squat hold

(30 sec/side - 60 sec total)

- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

Warm Up

B. 10 minute squat mobility routine 
2 Sets
B1. Kang squats x 60 sec
B2. Ankle stretch x 30 sec/side 
B3. Frog stretch x 60 sec 
B4. Couch stretch x 30 sec/side
B4. Russian baby makers x 60 sec

- Stand with feet shoulder-width apart
- Keeping your back straight, bend at the hips to lower your torso forward until it’s parallel to the floor. This is the good morning portion.
- Maintaining a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor. This is the back squat portion.
- Extend your knees and raise your hips until your torso is parallel to the floor, returning to the good morning portion.
- Raise your torso until your hips are fully extended.

Kang squat (bodyweight)

*Can use with or without weight*
(30 sec/side - 60 sec total)

- Begin with a dumbbell in front of you and getting into a deep squat (make sure its decently comfortable)
- Keep feet firmly planted on the ground throughout and drive the knees outwards (so they don't cave in)
- Bring the dumbbell on one leg and place it above your knee area and lean into that ankle to feel a deep stretch
- Hold for recommended amount of time and repeat on opposite leg

Deep Squat Weighted Ankle Stretch

Begin in a tabletop position on your hands and knees. Make sure your hands are underneath your shoulders and knees are below the hips.
Inhale and slowly move your right and left knee out towards the side as you exhale
- Depending on your flexibility, only go as far as comfortable. Should feel a stretch in groin area and should not be painful. . 
- Continue opening your hips as you turn your feet out towards the side and flex your ankles so that your inner feet, inner ankles, and inner knees are touching the floor.
- Slowly lower down to your forearms with the palms either flat on the floor or pressed together. 
- Hold for recommended amount of time then slowly come out of position.

Frog stretch

(30 sec/side - 60 sec total)

- Start by getting into a lunge stance and placing a back foot on the couch (or elevated surface) top of foot should be on surface
- Then lunge forward with the other leg until you feel a good stretch (you can use a coffee table or object to help stabilize you)
- Hold position for recommended amount of time and then repeat on opposite leg

Couch Stretch

- Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. 
- Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. 
- Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.

2/5 - Mobility WOD: Squat-Focused

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