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12 Week Squat Mobility Upgrade (A La Carte)
Course Introduction
Why do you need Squat Mobility (3:21)
What makes a good Squat? (2:58)
Why should you also train the specifics of a Squat? (3:26)
How this course will help you (2:04)
Prerequisite Materials: Self Assessment & Program Understanding
The Program Design (2:15)
Self Assessment (19:49)
Law of Irradiation (4:55)
How we use Irradiation (4:02)
What are PAILs & RAILs (3:44)
PAILs RAILs External Rotation (8:33)
PAILs RAILs Internal Rotation (12:36)
Hip CARs Recovery Variations
Prone Hip CARs (0:45)
Supine Hip CARs (1:06)
Quadruped Hip CARs (1:02)
Side Lying Hip CARs (1:45)
Week 1
Day 1: Kinstretch - Squat Hip Rotation & Spine (63:09)
Day 2: 15 Minute Mobility - Squat Base position- GH ER & Scapular Function (14:50)
Day 3: Extra CARs
Day 4: Kinstretch - Spine (45:33)
Day 5: 15 Minute Mobility Snack - Side Lying Hip Internal Rotation (21:32)
Day 6: Extra CARs
Day 7: Rest Day: Daily Routine & Light CARs
Week 2
Day 1: Kinstretch - Squat Hip Rotation & Spine (63:09)
Day 2: 15 Minute Mobility - Squat Base position- GH ER & Scapular Function (14:50)
Day 3: Extra CARs
Day 4: Kinstretch - Spine (45:33)
Day 5: 15 Minute Mobility Snack - Side Lying Hip Internal Rotation (21:32)
Day 6: Extra CARs
Day 7: Rest Day: Daily Routine & Light CARs
Week 3
Day 1: Kinstretch - Squat Hip Rotation & Spine (63:09)
Day 2: 15 Minute Mobility - Squat Base position- GH ER & Scapular Function (14:50)
Day 3: Extra CARs
Day 4: Kinstretch - Spine (45:33)
Day 5: 15 Minute Mobility Snack - Side Lying Hip Internal Rotation (21:32)
Day 6: Extra CARs
Day 7: Rest Day: Daily Routine & Light CARs
Week 4
Day 1: Kinstretch Combining Squats & Shoulder Mobility (54:30)
Day 2: 15 Minute Mobility L1 Supine Wall Squat Hip Flexor (14:20)
Day 3: Extra CARs outside of daily routine
Day 4: Kinstretch Hip Extension From Split Kneeling (49:34)
Day 5: 15 Minute Mobility Snack Spine From Squat (14:36)
Day 6: Extra CARs outside Daily Routine
Day 7: Rest Day + Extra CARs
Week 5
Day 1: Kinstretch Combining Squats & Shoulder Mobility (54:30)
Day 2: 15 Minute Mobility L1 Supine Wall Squat Hip Flexor (14:20)
Day 3: Extra CARs outside of daily routine
Day 4: Kinstretch Hip Extension From Split Kneeling (49:34)
Day 5: 15 Minute Mobility Snack Spine From Squat (14:36)
Day 6: Extra CARs outside Daily Routine
Day 7: Rest Day + Extra CARs
Week 6
Day 1: Kinstretch Combining Squats & Shoulder Mobility (54:30)
Day 2: 15 Minute Mobility L1 Supine Wall Squat Hip Flexor (14:20)
Day 3: Extra CARs outside of daily routine
Day 4: Kinstretch Hip Extension From Split Kneeling (49:34)
Day 5: 15 Minute Mobility Snack Spine From Squat (14:36)
Day 6: Extra CARs outside Daily Routine
Day 7: Rest Day + Extra CARs
Week 7
Day 1: Kinstretch Hip Knee Ankle Function For Squat (55:32)
Day 2: 15 Minute Mobility L2 Supine Wall Squat Hip Flexor (13:42)
Day 3: 2 Sessions Squat Mobility + Snack (74:20)
Day 4: 2 x 15 Minute Mobility Sessions (33:34)
Day 5: Kinstretch Shoulders, Spine, Knee, Ankle (56:35)
Day 6: 15 Minute Mobility Butterfly Stretch (14:12)
Day 7: Rest + Extra CARs
Week 8
Day 1: Kinstretch Hip Knee Ankle Function For Squat (55:32)
Day 2: 15 Minute Mobility L2 Supine Wall Squat Hip Flexor (13:42)
Day 3: 2 Sessions Squat Mobility + Snack (74:20)
Day 4: 2 x 15 Minute Mobility Sessions (33:34)
Day 5: Kinstretch Shoulders, Spine, Knee, Ankle (56:35)
Day 6: 15 Minute Mobility Butterfly Stretch (14:12)
Day 7: Rest + Extra CARs
Week 9
Day 1: 2 Sessions Squat Mobility + 15 Minute Snack (44:51)
Day 2: 15 Minute Mobility Squat (13:59)
Day 3: 15 Minute Mobility Midfoot (22:47)
Day 4: 2 Sessions 15 Minute Mobility (29:48)
Day 5: 15 Minute Mobility Squat Ankle (17:10)
Week 10
Day 1: Kinstretch Hip Flexor (46:11)
Day 2: 15 Minute Mobility (15:33)
Day 3: Kinstretch Spine (55:35)
Day 4: 15 Minute Mobility (33:34)
Day 5: Kinstretch Squat & Tibia (63:15)
Day 6: 15 Minute Mobility Deep Knee Flexion (16:07)
Day 7: Rest Daily Routine + Extra CARs
Week 11
Day 1: Kinstretch Hip Flexor (46:11)
Day 2: 15 Minute Mobility (15:33)
Day 3: Kinstretch Spine (55:35)
Day 4: 15 Minute Mobility (33:34)
Day 5: Kinstretch Squat & Tibia (63:15)
Day 6: 15 Minute Mobility Deep Knee Flexion (16:07)
Day 7: Rest Daily Routine + Extra CARs
Week 12
Day 1: Kinstretch Hip Flexor (46:11)
Day 2: 15 Minute Mobility (15:33)
Day 3: Kinstretch Spine (55:35)
Day 4: 15 Minute Mobility (33:34)
Day 5: Kinstretch Squat & Tibia (63:15)
Day 6: 15 Minute Mobility Deep Knee Flexion (16:07)
Day 7: Rest Daily Routine + Extra CARs
Appendix 1: Daily CARs
Quick Daily CARs Routine (9:52)
What makes a good Squat?
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