Exercise

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Deep Squats

Prerequisites 3

Ankle Mobilization

Requires proficiency of 50%

Half-Kneeling Ankle Rocks🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
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Ankle Mobility Drill🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

Bodyweight Squats

Requires proficiency of 50%

Assisted Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Box Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Air Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Narrow Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Front Staggered Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Assisted One-Leg Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

One-Leg Box Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

One-Leg Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

Tibial Rotation

Requires proficiency of 50%

Banded Tibial Internal Rotation🌐

4 sets of 15-30s holds (ea. side)
▼

Tibial Rotation🌐

2 sets of 12-15 reps (ea. side)
Hold the peak of each rep for 1s.
▼
Postrequisites 5

Baby Crow Stretch

Requires proficiency of 50%

One-Leg Baby Crow Stretch🌐

4 sets of 15-30s holds

Baby Crow Stretch🌐

4 sets of 15-30s holds

Crow Stretch

Requires proficiency of 50%

Half Crow Stretch🌐

4 sets of 15-30s holds

Assisted Crow Stretch🌐

4 sets of 15-30s holds

Crow Stretch🌐

4 sets of 15-30s holds

Deep Squats + Foward Fold

Requires proficiency of 50%

Deep Squats + Thoracic Rotation

Requires proficiency of 50%

Deep Squat w/ Thoracic Rotation🌐

2 sets of 12-15 reps (ea. side)
Hold the peak of each rep for 1s.

Revolved Deep Squat Hold🌐

4 sets of 15-30s holds (ea. side)

Side Lunge Stretch

Requires proficiency of 25%

Side Lunge Stretch🌐

4 sets of 15-30s holds (ea. side)