Day 9: Front Squat Mobility and Prep
Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free:
Welcome to Day 9 of the 30 Days of Warm Ups and Movement Prep.
Today we will be working on front squat mobility and prep.
If you haven't already, download our 30 Day Challenge Guide.
The 30 Warm Ups and Routines in this guide are meant to be used before or after a training session.
Each day was originally designed to be done for 30 minutes, however, with much testing and feedback, 15 minutes is now recommended.
These sequences are designed to be done for the allotted time (15 minutes) working through the reps at a low to moderate pace.
Day 9 - Front Squat Mobility and Prep
Today is day 9 of the challenge and we will be focusing on front squat mobility and prep.
- Tissue Prep; 60"/leg (calves)
- 20 Reps Ankle Joint Mobilization/side
- Goblet Squat Hold; 60" (35/26 or less; pull chest through)
- Front Squat (3-5 reps, build up to a heavy load)
We are prepping the tissue, not trying to break it apart. Don’t roll so hard it is painful. Use this as a time to lightly tenderize yourself.
Ankle Joint Mobilization
This popular ankle mobilization is very useful. Use whatever band you have available. Make sure that you put the band over the tongue of the shoe and not higher. If you put it too high, you are missing the joint that you are trying to mobilize.
Goblet Squat Hold
Use a moderately light kettlebell for this hold. Make sure you hold the goblet squat in a good squat position. Don’t let your upper or lower back round forward. You may have to sacrifice depth to maintain neutral spinal positioning and that is ok. If you mobilize a squat in a less than ideal position, it won’t translate into an ideal position. If you are unsure if your back is neutral, revisit day l’s lateral lunge using the 3 points of contact on the dowel. Since we are front squatting and building up to a heavy weight, it is VERY important that you do not “relax” in the bottom of your goblet squat. This needs to be an active position.
Now that we have prepared the ankle, calf, upper back, and hips for squatting, let’s use it. For today, we are going to use it by doing front squats. Start with a light load and build up the weight as you progress during the 30 minutes.
What to Read Next
Commonly Misunderstood Words in Movement and Mobility In this post I will be sharing my thoughts on common words used in the movement and fitness world with a focus on how to better define them conceptually, and where applicable, mathematically. Each day...
How to Stretch Shoulder Extension Learn how to stretch your shoulder extension Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free: Option 1 For many people, option 1 will be the best option, especially if...
Learn how to correctly perform the 3 position band pull apart to improve your shoulder and upper back strength and mobility
All shoulders have to move differently and stretching won't fix every problem. Learn how the anatomy affects overhead lifting.
Get all our latest articles sent directly to your inbox