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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 |
turin, italy
Hi Zuzka! Can I use the foam roller for the exercice number 2, instead of the lacrosse ball? Manuela 😘 and thank you for this rountine
Private Member |
lake tahoe, nv, usa
Hi Manuela, foam roller is not going to get into those tissues. You won’t even feel it. The reason you want to use the Lacrosse ball is because you really want to dig deep and hard into the beef jerky that most of us have on the side of the hip 🙂
Private Member |
turin, italy
Thank you Zuzka! 😊 a tennis ball would be a good substitute? 😘
Private Member |
Hi Manuela, I have found an article, where they recommend lacrosse balls because they have a better grip. The tennis ball is a good massage ball except they say it slides around too easily. Lacrosse balls are made from the natural rubber and they stick to you better 🙂
We don´t even play lacrosse in my country, but I have found a product named “Massage lacrosse ball” 😀 I guess they know why I am searching it 😀
Have a great day 🙂
-z-
Private Member |
turin, italy
Thank you Zuzana, I will buy a Lacrosse ball soon I think 🙂
Private Member |
lake tahoe, nv, usa
Tennis ball is definitely better than a foam roller and it’s also better than nothing, so I would say yes use a tennis ball if you don’t have anything else, but you’d want to eventually get a lacrosse ball because it’s harder and a little smaller so it really gets those stiff tissues unglued. And once you get to try it with the lacrosse ball you’ll see the difference for yourself.
Private Member |
turin, italy
Thank you Zuzka, I will buy a Lacrosse ball soon 🙂
Private Member |
scottsdale, az, usa
That side hip smash was a killer! My hips have always been tight and testing my squat before and after I could see the difference so that is encouraging, thank you for adding these daily mobility routines:)
Private Member |
houston, tx, usa
Love this. Hope this will help with my snapping hip.
Private Member |
finland
The side hip smash 😵! So painful! I found a spot that radiated throughout my whole leg. This was just as great as the day 1. Thank you Z!
Private Member |
Hurt so good!! The side hip smash was painful but felt so good once it was done.
Private Member |
This mob therapy is super-awesome.
I have been doing the hip smash for some time. It was really hard initially but now it seems quite comfortable with not much pain.
BUT I really like those band hip stretches. I feel my left hip is not quite right and this seems to put it back into the right spot. Lets see 🙂 I will be definitely including this one more often than just once a week.
Thank you Zuzka!
Private Member |
massachusetts, united states
LOVED THIS,! So glad I’ve been doing these mobs every day, feel soo good after! I could totally see and feel a difference when in the really low squat!
Thank you!
Private Member |
toronto, ontario, canada
Hi Zuzka!
Thank you for posting these post workout mob sessions.
Would you mind sharing the kind/brand of your stretch bands? The one you hook up and use in your mob therapy.
Thanks in advance.
Private Member |
lake tahoe, nv, usa
Hey 🙂 you’re welcome. The brand doesn’t matter, but here’s a pair of good voodoo bands
And then I also use the pull up assist band which is narrow so it’s good for the banded pistol. Here I found a set of 4 which you may be a little bit of an overkill. You can just look up pull up assistance bands and get one for like $10. Amazon.com has a lot of options.
Private Member |
toronto, ontario, canada
Thank you 🙂
Private Member |
woodbridge, virginia, usa
Thanks so much for these short post mob therapies Zu!! I really appreciate you doing the entire mob with us because otherwise I would cut it short. I felt comfortable in the deep squat position immediately afterwards.
Private Member |
lake tahoe, nv, usa
That’s great! I’m glad it’s keeping you consistant 😉
Private Member |
Hi Zuzka! I am loving these mob sessions. Do these sessions have to be done right after the workout or can I leave them for later in the day? I don’t always have time to add on an extra 15 minutes in the morning. Thank you!