Call us now 814-826-2923

at CFN looks like the following 

Five Minute Squat Mobility

 

Know you’re doing squats in your workout? Here’s a quick 5-minute mobilizer to get your hips and t-spine ready to go (followed by warm-ups of whatever movement you’ll be doing):

1) Roll right side glute+piriformis with a lacrosse ball for 30 seconds

2) Roll left side same as above

3) 10x right side hip flexor stretches (lay on back, pull knee towards chest and wipe from outside to inside)

4) 10x left side same as above

5) 30 seconds “Lizard stretch” right side (elbow to instep)

6) 5x elbow to instep, then reach with right arm to ceiling

7) 30 seconds “Lizard stretch” left side (elbow to instep)

8) 5x elbow to instep, then reach with left arm to ceiling

9) 5x slow up and down with peanut (double lax-ball) across on your t-spine /scapular area

Warmup

2 rounds 
Partner Warm up
1 partner bikes or rows while other partner does 20 squats - switch 
1 partner bikes or rows while other partner does 20 light KBS - switch 
1 partner bikes or rows while other partner does 10 pushups - switch 
1 partner bikes or rows while other partner does 5 light KB C&J/side - switch 

Strength

A1) Seated DB Press; @22x1; 8-10 x 3
A2) DB RDL; @31x1; 8-10 x 3 

B1) SA FC; 30m x 3
B2) Side over arches; 15 x 3 

WOD

2 min AMRAPs

2 minutes 
10 T2B
5 burpees

****rest 2 mins****

2 minutes 
12/10 cal row
5 KB C&J/side

Rest 4 minutes, repeat - goal is to get the same or more reps in the 2nd round 

 

 



Request Information Now!