Master the Squat and Hip Mobility

L1: Sumo squat

Hips as low as possible

Actively pull knees apart with glutes
Move and bend in lowest position

E1AE1D: Calf exercises

E1A: Wall/step calf, straight-leg version

Press and hold heel on floor

Cr: press ball of foot into floor
Straighten knee; move hips closer to
wall

E1B: Wall/step calf, bent-leg version

Stand closer to support

Press and hold heel on floor
Cr: press ball of foot into floor
Other leg presses back of knee
forwards

Press and hold heel on floor

Reach arms and hands off body
Lift other leg as high as possible
Keep hips level
Cr: press ball of foot into floor

Press partner's working heel into floor

Keep hips level
Cr: press ball of foot into floor
Arch lower back backwards

E1C: Solo single leg dog pose

E1D: Partner single leg dog pose

Master the Squat and Hip Mobility

L2AL2C: Squat limbering exercises
L2A: Full squat explanation

Ankle flexibility is one key

Soft calf/hamstring muscles is
another

Keep heels on ground

Maintain arches in feet
Push knees forwards
Move around in position
10'/day minimum

Use thin stick to begin

Muscle softness is key
Alternate body's weight through stick
into calf muscles
Kneeling and squatting versions

L2B: Full squat sequence

L2C: RollStretch squat

E2: Standing piriformis

Turn one foot/leg in as far as possible

Use arms to turn whole body away
Cr: try to twist foot back to start
position
Go further in stretch direction

Explore all hip positions

Cr: draw bottom knee to foot
Remember when to straighten leg
Try to relax in all positions

L3: Boxing the compass

Master the Squat and Hip Mobility

E3: Relaxed lunge

Front foot in front of knee

Pull back with arms
Move through all positions

Try to have knees on floor

Move from hips, not back
Change leg positions; repeat
sequence

Use wall for support

Bend forwards from hips
Bend towards straight leg
Spend time in bottom position

Use light KB as counterbalance

Bend forwards from hips
Bend towards straight leg

L4: Baby flop

L5AL5D: Cossack squat exercises

L5A: Cossack squat wall support

L5B: Cossack squat with kettlebell

L5C: Cossack squat free variations solo

Use hands as support for trunk

Let straight leg rest on arm
Bend forwards
Bend towards straight leg

L5D: Cossack squat free variations partner

Use partner as 'wall'

Partner can press hips to floor
Bend forwards
Bend towards straight leg

Master the Squat and Hip Mobility

E4AE4C: Hip abduction exercises
E4A: Squashed frog solo

Hips directly above knees

Use body's weight to spread knees
Cr: squeeze knees together
Extend arms to make stronger
Tuck tail to make stronger

Same start position

Partner's knees inside calf muscles
Cr:squeeze knees together; partner
resists hips lifting
Partner leans on sacrum, not on back

E4B: Squashed frog partner

E4C: Squashed frog partner w/bolster

Rest chest on support

Partner's knees inside calf muscles
Cr:squeeze knees together; partner
resists hips lifting
Partner leans on sacrum, not on back

L6: Yuri Cossack

Cossack squat to begin

Transition to lunge; stay low
Support on arm; turn away from floor
and reach for the sky
Repeat on other side

Let hips come off floor in beginning

Cr: hold outside of knee; press out
Use groin muscles to deepen stretch
Pay attention to knees

Full squat with feet wider than hips

Take weight on other leg, then
Pull knee to floor with groin
Cr: hold outside of knee; press out
Slowly deepen position

L7: Seated figure 4

L8: Inside squat

Master the Squat and Hip Mobility

E5AE5D: Piriformis exercises
E5A: Seated piriformis

Working hip must stay on floor

Pull top knee to other armpit
Cr: press held knee into forearm
Lift chest, press working hip onto
floor, pull knee closer under armpit

Easier version if E5A not possible

All directions same as E5A
Do in chair if hamstrings very tight

Straight leg up wall to begin

Bring stretch on by sliding foot down
Keep hips on floor throughout!
Cr: press closest foot away into thigh
Use hands to help if loose enough

Similar in form to E5C

Bring hips closer to wall to intensify
Cr: press closest foot away into thigh
Wriggle hips closer; straighten back
and lift chest

E5B: Seated piriformis wall support

E5C: Lying wall piriformis

E5D: Wall piriformis

Master the Squat and Hip Mobility

E6: Standing knee lift

Ensure support leg stays straight

Lift knee to front, 45, then as far out
to the side as you can
Pull knee to chest in all positions
Try to cramp HF

E7: Diamond pose

Both knees 90
Bent back and straight back versions
Try to touch face to feet
Cr: gently try to sit up away from
legs

Just do it!
Micro-movements in all directions
Let yourself relax into it
Do not let arches collapse

Hips as deep as possible (up to 180)

Knees as wide as possible
Little pulsing movements
Feet under knees, not inside

E8: Full squat and sumo squat