In this class, the 3rd of our Squat to Trot Series, we worked the posterior hip portion of squatting actions along with foot ankle pre-requisites for unilateral variations of squatting like split squats. In the first half of class, we utilised breathwork to find pelvis and rib cage alignment which in turn helped us to find hip IR and extension without compensating with the lower back. We then moved on to the ankles doing some work to try to find ankle flexors and extenders without relying too heavily on the foot/toe extensors and then we brought this together with the big toe in some intense PAILsRAILs work! Finally, we brought this all together with some hip extension lift offs and hovers from collapsed quadruped!
Equipment:
yoga block x2 (or a yoga block and a shoe/water bottler)
cushion
wall/something to push against
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