Dynamic Mobility

Monday motivation
Some KB squat variations to work your core into your workout.
Goblet squat
SA offset squat
2KB squat

Which one burns your core?

Scapular mobility hangs.
Been hanging out slumped in a chair watching ?
Here is a great loaded mobility exercise to get your posture activated.

Are you doing your deadlift correctly?

Here is a self check to make sure:
- spine is straight, lats locked in (breaking the bar);
-pelvis is stable, not tilting in first movement or the bottom
☑️☑️

Snapdown into single leg
Anyone else sore from sport?
This is a bit of a blooper real because my hips and knees were so tight from playing a 2day indoor 🏐 tournament.
But in the spirit of the world cup - go Team 🇺🇸! here it is nonetheless. Sometimes you win, sometimes you lose.

Main point: listen to your body when warming up, exercising and retesting/check in your cooldown. If you are doing an exercise and cannot “own” the movement, listen to your body 🛑
Stretch
Foam roll
Activate
Mobilize
Or maybe take an active recovery day, eat your macros, drink fluids and sleep!

Snapdown into double leg squat
Building on reqctive stability.
Hold medicine ball to chest
Press overhead up into toes, body straight like a torpedo
Drop the ball and react to catch it in bottom of squat

Assess
Where is your balance of weight
Can you own bottom of squat and stay
What joints feel tight or slow to get to squat position

Go USA

This is a great regression exercise coming out of lower extremity jnjury or a self assessment tool.
Hold medicine ball to chest
Squat to a depth you can “own”
Press MB out
Drop ball

See where your weight/balance sits
Did you fall forward? You’re not sitting back in hip hinge (tight hips?)
Did you fall backwards? (Lack of core that needed MB to counter weight) or tight knee-lower leg
Did you fall to one side or the other? (Tight hips)

Use it has a warm up tool for what you need to stretch or activate before doing a lower body workout.

I slightly shifted into my left hip - right knee was tight from 🏐 tournament

What do you think? 30 days of videos?!

One year later.