Squats 1
A1: Elevated Pigeon Stretch (laid back into elevated pigeon on bench) 1 x 90s hunting + iso ramp into 10s pushing + 30s passive (each side) (bench pigeon
The more inclined the bench, the easier the stretch. Aim to have the knee bent at a 90 degree angle - if this is too challenging incline the bench more! Square your shoulders and hips to the ankle and knee of the front let. Go hunting for a deep stretch in the hip capsule.
B1: Tailor Pose - Iso all angles (knees up, feet together, knees down) (reps) 2-3 x 10s up, 10s feet, 10s down + 60s passive
Set-up with back to the wall and heels pulled as close to you as comfortable. Start with some pressure down on the knees to create a stretch through the short adductors. Isometric one: Squeeze knees up into the hands. Iso 2: Squeeze feet together. Iso 3: Squeeze knees down into hands.
C1: Frog IR - IR Rocks 2 x 10r each side
Set-up with knees on something soft and as far as apart as comfortable. Tilt hips forwards (twerk) and rock hips backwards. drift hips forward and try to lift one leg - creating internal rotation in that hip. Repeat for reps on one side and then the other.
D1: Pissing Dog 2-3 x 10 reps If you can set up next to a wall. Lock out both elbows and lift one leg as high as possible. Try to squeeze the outside glute and find as much activation in the outside hip to lift the leg as high as possible.
E1: Squat Routines
2 x whole sequence of:
Lunge Elbow to floor 8r each side
Prayer 8r
Knee travelling over toes 8r each side
F1: Straddle GM > Pancake Reaches 2-3 x 10r
Start with a wide straddle, deliberately arch your lower back and hinge at the hips. The stretch should be in the long adductors and maybe into the hamstrings. Don’t try to go deeper by rounding the spine!
Finisher:
This is all about reps and no rest! Pick a rep number that you think is challenging but just about doable. You’re options are:
3 Rounds, 10 reps every exercise (Easy-ish)
3 Rounds 15 reps each exercise (Tough!)
4 Rounds, each round a few less reps: 21, 15, 12, 9 (The FUN one)
First: Goblet Squats / Jump Squats / Regular Squats
My preference is for goblet squats with a nice heavy weight!!
Second: V-Up beginnings (knees in, touch behind > straight arms > straight legs > V-up)
Keep those abs squeezed the whole time here.
Third: Down Dog > High Foot
Whatever the rep number, do that both sides.Try to really emphasise the shoulders pushing the ground away the whole time. Aim to get the toes of the foot coming high in line with your fingertips (or beyond).
Cool down:
Supine straddle on the wall
