Squat Clinic Routine - Warm up - Follow Along
Автор: Lefteris Manousakis
Загружено: 2020-08-15
Просмотров: 137
Squat Clinic Routine - Follow along - Warmup
Hip opener
Try with caution if you have lower back pain
& if it increases the pain refrain from it.
Start by squating down &
push your knees outwards
with your elbows.
Choose one leg &
place your weight on your toes,
then bring your knee to the floor
by sitting on your heel
. You can use your arms for balance.
External hip rotations
Try to keep your hips low and place
your weight on the outside of
your foot.
Pick a leg,
bring your weight to the toes of your
opposite leg, then try touching your
choosen knee to the floor,
while keeping your heel on it too.
Harder variation
Same drill as before,
but use your arms for balance
& keep both heels on the floor this time.
Hardest variation
If possible don’t use your arms
Prayers
Place palms together & try pushing
knees outwards.
Add a 10” hold in the end &
keep chest high.
Spine Flexion
Pick a distance with your palms
or fingers and flex your spine
till you touch them.
Add a 10” hold in the end
with maximum flexion
, use legs to pull.
Flexion & Rotation
Skip if your lower back aches.
Otherwise, grab opposite ankle
& rotate arm upwards,
Straighten arm & add a 5” hold
I hope you enjoyed,
feel looser & more flexible
Like & subscribe for more ;)
Music
WORMONO - NATURE
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