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Post Workout Mob Therapy | Day #2 | Squat & Hinge Archetype
March 31, 2020 | 
Zuzka
Workout Routine
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Squat & Hinge Archetype
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Hamstring Lock outs with Distraction – 2 minutes each leg
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Side Hip Smash – 2 minute each side
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Single Leg Flexion with External Rotation – 2 minutes each leg
Equipment
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Stretch band
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Lacrosse ball
Bonus: Couch Stretch
I recommend adding this stretch as a bonus to your daily mobility routine. It will make a huge difference and you can do it separately. You can do it at the evenings when you’re watching TV.
Get your knee all the way into the corner and against the couch (or a wall) and remember to keep your glute tight, abs engaged, back straight and your ribs stacked over your hips (when you’re doing the intermediate and advanced version). Hold the stretch for at least 2 minutes on each leg.
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Private Member |
medicine hat, alberta, canada
hi Zuzka I cant seem to find the 27 squat mobility from the Zgymchallenge, if you or anyone else may direct me I would be grateful,
Thank you.
Private Member |
lake tahoe, nv, usa
The 27 Squats warm up are now in Mob Therapy: https://zuzkalight.com/zgym/workout-challenge/non-trackable-workout/27-squats-warm-up/
Private Member |
medicine hat, alberta, canada
Thank you , I am finally taking the time to do them ❤❤❤
Private Member |
medicine hat, alberta, canada
Thank you so much I really appreciate that.
Private Member |
Private Member |
When I do the Side Hip Smash and I roll on the side of the glute / hip, I can feel it all through the back of my glute, down to where my hamstring starts. Not just where the ball is. I’m wondering if this is “normal”, i.e. this is a sign that I need to do it more? Or am I hitting the wrong spot? It freaks me out a bit and I’m worried I’m pinching some sort of nerve or something that I shouldn’t. Seems more intense on one side vs the other though…
Private Member |
This was perfect after today’s workout. I could immediately feel the difference at the end. Now for some freestyle foam rolling and then calling it a day. Love this great library of mobility workouts! <3