– Air squats, front squats, back squats, overhead squats, pistols, wall balls, shall I go on?  This week’s mobility session will apply all over the place in your performance!  Get after it!

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1. Test Squat – 1 minute hold


2. 15 Sit-up to Straddles


3. Hold Pancake Split 2 minutes

– Hold onto a plate between your legs on this on if you need to.  Also, you can use the rig to make secure your feet and get a really good stretch.  Use what you need to.

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4. Hip Capsule Distraction – 2 minutes each leg

– Think pigeon stretch, but with a band around your hip, pulling it out laterally.  See photo for band placement.


5. Re-test Squat – Hold 1 minute

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