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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 |
massachusetts, united states
My rt hip has been killing me, did the hip smash and was able to do the hip flexor stretch, gosh my hips and quads have gotten so tight in 2 weeks! This felt so good. My entire body has been killing me , everything except by broken foot🤪.
Thank you for these mobs Zuzka , they really help!!
Private Member |
michigan, usa
Hi Darlene!!
I just posted a few minutes ago about looking for a good MOB routine for my left hip haha mines been hurting /feels off in squats and pistols. Would you say this was a good one to help with your hip??! If so it must be meant to be 😁
Private Member |
massachusetts, united states
Hey Dawn, yes ! I was in pain all night long with my hip, I think cause I have been sitting around too much with my broken foot, no sooner did I do this it was feeling better , like no pain at all! And I couldn’t even do the band part , I imagine that would be even better! So go for it, I hope it helps!!!
Private Member |
Cheers Darlene, I was to do hip therapy today and I forgot, no idea how I managed that🤷
You’ve reminded me though 👌
You made me chuckle saying that all your body’s killing you but your broken foot😂
I hope it will soon be fixed for you.
Hugs x
Private Member |
massachusetts, united states
Glad I could help Asia, hahaha!! Thank you!!
Private Member |
😉
Private Member |
Hi Zuzka, This one was a perfect addition to the POYO #31. LOVED, loved ,loved this routine! Thank you! <3 xoxo
Private Member |
grand rapids, michigan, usa
I just discovered these Mob Therapy sessions. What a lifesaver! I’ve had lower back pain for months and it’s mostly due to tight hips. This with your resistance band trainings are amazing! I’m definitely feeling like everything is loosening up. Thanks!
Private Member |
This mob was perfect! My hips have been so tight because I do one of your glute workouts every week
Private Member |
Hey Zuzka. Do you have a link somewhere on your website where you get all those equipment. Iam wondering would a regular resistance band be enough or whats the difference between the voodoo band and the resistance band!?
Private Member |
Try here; not sure how current it is zuzkalight.com/workouts/my-exercise-equipment/
Private Member |
Thank you 😊
Private Member |
You’re welcome Sonny 🙂
Private Member |
lake tahoe, nv, usa
The voodoo bands are more versatile for mob therapy, because they’re perfect for wrapping your joints and for mobilizing with distraction. Some of the mobs can be done with regular resistance bands, but the voodoo bands are just a basic mobility equipment that is really good to have.
Private Member |
Ou ok i see. Thank you for letting me know.
Private Member |
walnut creek, california, united states
This mob therapy is my favorite. I have this new hip pain in my right hip. I feel it when I do any one-legged squat on the right leg. So with a pistol, archer, surrender, or air squat. I’m not sure why it’s happening, but I know when I do the high glute toward the hip smash, I get a LOT of discomfort and cringe as I press down on the painful tissues. I power through it, and do it twice as long as in the video (I just stay one side until Z switches to the next mob move, then rewind and do the same for the other side before moving on).
Z: Do you have any other recommendations to do to work on that hip pain? It’s on the outer hip/glute area, between the side hip and back of glute, if that makes sense. Any other mob therapy moves to help release the area?
Private Member |
lake tahoe, nv, usa
Yeah that sounds like a piriformis syndrom. I get that too. These mobs like glute smash and floss are the best you can do.
Private Member |
walnut creek, california, united states
Okay!! I will aim to do them every single day. It’s painful but almost like a good pain. hehe – And I’ll do the couch stretch daily too, 5 mins per side. I’m dedicating a lot more to my mobility than ever before, thanks to you. xo
Private Member |
massachusetts, united states
This felt good today!
Private Member |
blaustein, germany
Hi Darlene, we need to talk. I gotta ask you about arm band challenge #11. Did you have a tough time with that one. I am asking you because I know you did the ABC. I want you to give me some words of encouragement 😁.
Private Member |
massachusetts, united states
Hey Arnold! So I only made it to Arm balance #6, that’s around the time when I broke my foot and hurt the ankle so I stopped. I am going to resume in January again. As for your words of encouragement, YOU’VE GOT THIS, just keep trying and working at it and eventually it’ll come. Take care and keep in touch of how your doing because in January I’m going to be looking for words of encouragement from you!!!!😝😜
Private Member |
blaustein, germany
Hi Z, and anyone that has done the arm band challenge. I have gotten to ABC #11 and the buck stops here for me. Getting into the back bend by bringing my one arm overhead is a real challenge. The back bend and one leg raise is good I can do that therefore there is still hope 😁. If you ask me! there is always hope. This challenge has shown me many things that I did not know about my capabilities. I’m not a quitter but I have learned the hard way to listen to my body so now I’m at a crossroad, what do I do about this move of getting into the backbend?
Private Member |
blaustein, germany
oops! Im writting on the squat and hinge archetype, sorry 😐
Private Member |
lake tahoe, nv, usa
Hi Arnold, I recommend working on mobilizing your upper back and improving your shoulder overhead position or shoulder flexion. It takes time and it’s more about mobility then stretching.
Private Member |
blaustein, germany
Ok Z, Shoulder mobility! I have been doing hip opening exercises and hip mobility. Now its time to move into the upper body. It never ends does it? Its all good though. I’m going to search for shoulder mobility exercises in the zgym.
I can get into inverted bow pose and do multiple pushups in that pose so I must not be far from my goal. Don’t wanna get all worked up about not being able to do certain things. I’m happy to be able to do what I can and even happier to be able to attempt the poses that I cannot do, so there!!!
Have a nice day Z , nice to hear from you again.
Private Member |
chicago, il, usa
WHAT! That was fabulous! Felt so good and was so effective at opening up my hip flexors.
Private Member |
stockholm, sweden
I would love this one if it wasn’t so hard to find a place to tie my stretch band to! 🤨
I sort of improvise without 🤷🏽♀️