Are your hips tight from sitting at work all day?
Release them with this unique Mobility-Protocol!
Containing 5 Exercises for all levels.
Office friendly! 🧵
Level I - High Drop Squat
For this beginner exercise use a box or chair.
Stand wider than your shoulders.
Now lower down until you can sit on the object.
Come back up again.
Over time decrease the height of the object.
Do 5-10 Repetitions per side
Level II - Elevated Drop Squat
For this beginner exercise use a box or chair.
Place one foot on the object.
Stand wider than your shoulders.
Lower down on the elevated side.
Over time decrease the height of the object.
Do 5-10 Repetitions per side
Level III - Supported Drop Squat
For this beginner exercise use something to hold onto.
Place the object in front of you.
Stand wider than your shoulders.
Lower down: Full range
Over time decrease the height of the object.
Do 5-15 Repetitions per side
Level IV - Free Standing Drop Squat
In this intermediate variation stand wider than your shoulders.
Lower down: Full range
Do 5-15 Repetitions per side
Level V - Weighted Drop Squat
In this advanced variation stand wider than your shoulders.
Use a dumbbell, a medicine ball or a kettlebell.
Start to load with3-5kg.
Lower down: Full range
Do 3-6 Repetitions per side
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Follow @moveorperish to:
- build mobility
- become strong
- lead a vibrant life
Have a great weekend,
Jakob - MoD
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