Squat mobility routine 1.0

THE WHAT: An intensive hip-mobility routine designed to explore various patterns in and develop the ranges of the resting squat position. Along with the likes of 'front-folding' and overhead reaching, it can be truly considered a "fundamentally human" range, in that it has huge carry-over to both daily and physical practice activities. It is also both within our shared culture & genetics to use this position for rest, elimination, and the simplest of methods to bring the body closer to the floor. When neglected, spending more time in this maximally COMPRESSED position (the other end of the spectrum to fully-extended, hanging contexts), also has benefits for digestive health and general motility of body-energy & vital fluids. Where lack of conditioning means that the routine cannot be completed whilst staying in the squat position throughout, it can be broken-up by shaking out the legs as necessary. That being said, completing the routine IN FULL whilst staying in the squat is a primary objective and should be worked toward. Not only is it more time spent toward accustoming to & regaining the position, the natural constriction at the knees & hips effects adaptations in the vessels & capillaries of the legs toward removing the build-up of waste-products. It also provides a low-intensity stimulus to the ligaments & tendons in their end-ranges which promotes joint-health. THE HOW: Perform A1 - A6 from beginning to end whilst staying in the squat position, or taking MINIMAL respite, where utterly necessary. The feet must be FLAT, i.e. weight EVENLY distributed between heels & balls. Where this is not possible with feet on the floor, use elevation under the heels. Do NOT work on the balls of the feet in an 'athletic squat' position. Pay attention to the details of the movements and review addition instructions/webinar below. There are some very specific nuances here which are key to the effectiveness of this routine, so revisit the resource regularly until it is committed optimally to body-memory. The routine can be performed up to twice daily (ideally before and after training or as part of a 'movement snack' during the day, or within a 'morning practice'). Reduce frequency as squat-range & hip-mobility improves, until it is no longer required and the squat is maintained by general movement habits in which the ranges are requested of & used. For detailed insights on the nuances of this routine, review the webinar: https://www.youtube.com/watch?v=VsgfsbgirWQ&t=5289s 0:04 - Full resting squat 0:20 - Partial resting squat (feet elevated) 0:29 - A1. Knee 'push away' / reach into deepest range each rep, working toward full arm-extension (for greater restrictions, push with the ELBOW). Work in the END-RANGE ONLY - the knee should NOT be allowed to restitute all the way back to the passive-squat. Instead, STAY in the END-range & keep the stretch "ON" at all times. The chest is UP and "open" on the side which is pushing to expose the hip more, and on the opposite side the shoulder/elbow is kept low, "blocking" the other knee from dropping inward with the shoulder/back of arm). Emphasise TWISTING in this direction & develop also over time. 0:50 - A2. Knee collapse / the rotation occurs on the BALL of the foot & the heel comes HIGH. The intention is to touch the TOP of the knee-cap on the floor - do NOT simply let the knee drop inward along the insole of the foot. Whilst the former allows MORE hip-rotation, the latter not only "blocks" it but also add undesirably lateral-loading to the internal knee. Where necessary, hand-assistance can be used on the floor. Actively PULL the knee outward into maximal external-rotation on the outer-edge of the foot, then actively PULL into internal hip-rotation & touch the knee. 1:14 - A3. Buddha prayers / keep chest UP and hands CLOSE to body throughout. Ensure elbows are on the INSIDE of the knees, pushing them out. As with A1. 'Push-away', keep the work in the END-RANGE, and do not let the knees restitute back to the passive squat Keep the stretch ON. 1:45 - A4. Hip rotation / As with A2. 'Knee-collape', rotate on the BALL OF FOOT, letting the heel move freely. PULL into internal/external rotation, aiming to touch to TOP of the knee-cap to the floor. 2:23 - A5. Elbow reach & sky reach / where possible, grasp the ankle to achieve greater depth and rotation in the torso. Keep the chest "OPEN", reaching backward/upward with the SHOULDER before extending through the elbow and reaching toward the sky. On return, imagine reaching elbow to the floor. MAXIMISE the sensation of TWISTING in the torso. 3:17 - A6. Buddha bows / keep the elevation of the backside to a MINIMUM. Emphasise the loaded 'torque' in the hips, rather than taking tension in the quads in a more partial-squat position. ______________________________ FREE prehab program: https://www.movemoremp.com 1 to 1 coaching: https://movemoremp.com/onlinesupport Standardised programs: https://www.movemoremp.com/elements