Pigeon Mobilization The set up – use something that’s counter height and get in pigeon position. Spend 5 minutes on each leg, using isometric holds to increase better range. Then spend 5 minutes in bottom position, but widen feet (a little outside of the shoulders) and use elbows to push knees out. Play around, coming […]

Ankle Mobility – Place a band around the ankle, below the ankle bone and place the foot on top of a bench, chair or plate (something to raise the foot off the floor.) Lean forward as far as you can (without the heel coming up off the floor) and hold the stretch for 5-10 seconds. […]

Couch Stretch – spend 3 minutes or so on each leg. Make sure to squeeze the glute while simultaneously pressing the knee into the ground. Use a crutch to help your position. Make sure to perform a couple isometric holds before switching legs. After mobilizing, spend 3 minutes in the bottom position of your squat.

Today is general prep squat mobilization. Everyone should be familiar with this one, it’s part of our warm up. You’ll want to spend 4-5 minutes on each leg, pay attention to your breathing. Make sure you’re in a balance position (not falling to the right or left.) Once mobilized, spend 2 minutes in the bottom […]

Mobilize the Hip Capsule. Before mobilizing, stand and raise your leg, bending it at the knee. The leg should pass your hip. Pay attention to how high you can raise it. After the mobilization retest and see if there’s improvement. After mobilizing, spend one minute in the bottom position of the squat. If you need […]