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
Up Next in Kinstretch
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Internal Conflict (26th June)
When squatting we're often cued to screw our feet into the floor, push our knees out and try and externally rotate our hips. This works for part of the movement but at a certain point we'll need to have a more internally rotated position both at the pelvis and hips as well as further down the cha...
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Squat-ly Crew (3rd July)
In this class, we start to explore what we need to maximise our bilateral squat motion. We work some hip, knee and ankle internal rotation from a pseudo-squat position to understand and feel how important internal rotation at these joints are for creating force. And then we hit some ankle eversio...
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The Power Hour (10th July)
Speed and power are essential in any athletic context, including squatting. Being able to exert maximal force quickly gives a competitive edge. Developing speed and power isn't limited to the weight room though and in this session we introduce you to strategies we can utilise to develop these phy...
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