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Jack's Modified Move: Phase 1 →

Squat Flexibility - Thursday/Sunday

Jump Rope · Front-to-back Leg Swings · Side-to-side Leg Swings · Ankle Mobility · Resting Squat · Wide Seated Hip Swivels · 90:90 Glute Stretch L · 90:90 Foot Lift L 5s/5s · 90:90 Glute Stretch R · 90:90 Foot Lift R 5s/5s · Downward Dog Walk + 30s · Lunge Ankle Rocks + 10s · Frog Rocks + 10s · Supine Hip Flexor Pulls 5s/5s · Squat Rocks + 10s · Supine Hip Flexor Pulls 5s/5s · Squat Rocks + 10s · Upward Dog · Child's Pose · Happy Baby · Dead Hang · Resting Squat

M

Created by

Mr_Lasagne

Workout Breakdown

Warm Up

Light Cardio

1

Jump Rope

1 set × 3-5min

Joint Mobilisation

1

Front-to-back Leg Swings

1 set × 10 reps

2

Side-to-side Leg Swings

1 set × 10 reps

3

Ankle Mobility

1 set × 10 reps

Pre-Routine Test

1

Resting Squat

1 set × 30s

Flexibility Work

A

1

Wide Seated Hip Swivels

1 set × 5 reps

2

90:90 Glute Stretch L

1 set × 30s

3

90:90 Foot Lift L 5s/5s

1 set × 5 reps

4

90:90 Glute Stretch R

1 set × 30s

5

90:90 Foot Lift R 5s/5s

1 set × 5 reps

6

Downward Dog Walk + 30s

1 set × 10 reps

7

Lunge Ankle Rocks + 10s

1 set × 10 reps

8

Frog Rocks + 10s

1 set × 10 reps

B

1

Supine Hip Flexor Pulls 5s/5s

1 set × 5 reps

2

Squat Rocks + 10s

1 set × 10 reps

3

Supine Hip Flexor Pulls 5s/5s

1 set × 5 reps

4

Squat Rocks + 10s

1 set × 10 reps

Cool Down

1

Upward Dog

1 set × 30s

2

Child's Pose

1 set × 30s

3

Happy Baby

1 set × 30s

4

Dead Hang

1 set × 30s

Post-Routine Test

1

Resting Squat

1 set × 30s