Table of contents
The Upgrade Guys – 12 Week Squat Mobility Upgrade
Description of 12 Week Squat Mobility Upgrade
Everything you need to Improve your Squat in 12 weeks.
This 12 Week Course is designed to help you improve your Squat Mobility. In this guided program you will be able to learn how to take more control of your body. Mobility Training is Strength & Conditioning and it is a fundamental part of making sure you’re able to do the things you love for longer.
What You’ll Learn In 12 Week Squat Mobility Upgrade?
Course Introduction
- Why do you need Squat Mobility
- What makes a good Squat?
- Why should you also train the specifics of a Squat?
- How this course will help you
Prerequisite Materials: Self Assessment & Program Understanding
- The Program Design
- Self Assessment
- Law of Irradiation
- How we use Irradiation
- What are PAILs & RAILs
- PAILs RAILs External Rotation
- PAILs RAILs Internal Rotation
Hip CARs Recovery Variations
- Prone Hip CARs
- Supine Hip CARs
- Quadruped Hip CARs
- Side Lying Hip CARs
Week 1
- Day 1: Kinstretch – Squat Hip Rotation & Spine
- Day 2: 15 Minute Mobility – Squat Base position- GH ER & Scapular Function
- Day 3: Extra CARs
- Day 4: Kinstretch – Spine
- Day 5: 15 Minute Mobility Snack – Side Lying Hip Internal Rotation
- Day 6: Extra CARs
- Day 7: Rest Day: Daily Routine & Light CARs
Week 2
- Day 1: Kinstretch – Squat Hip Rotation & Spine
- Day 2: 15 Minute Mobility – Squat Base position- GH ER & Scapular Function
- Day 3: Extra CARs
- Day 4: Kinstretch – Spine
- Day 5: 15 Minute Mobility Snack – Side Lying Hip Internal Rotation
- Day 6: Extra CARs
- Day 7: Rest Day: Daily Routine & Light CARs
Week 3
- Day 1: Kinstretch – Squat Hip Rotation & Spine
- Day 2: 15 Minute Mobility – Squat Base position- GH ER & Scapular Function
- Day 3: Extra CARs
- Day 4: Kinstretch – Spine
- Day 5: 15 Minute Mobility Snack – Side Lying Hip Internal Rotation
- Day 6: Extra CARs
- Day 7: Rest Day: Daily Routine & Light CARs
Week 4
- Day 1: Kinstretch Combining Squats & Shoulder Mobility
- Day 2: 15 Minute Mobility L1 Supine Wall Squat Hip Flexor
- Day 3: Extra CARs outside of daily routine
- Day 4: Kinstretch Hip Extension From Split Kneeling
- Day 5: 15 Minute Mobility Snack Spine From Squat
- Day 6: Extra CARs outside Daily Routine
- Day 7: Rest Day + Extra CARs
Week 5
- Day 1: Kinstretch Combining Squats & Shoulder Mobility
- Day 2: 15 Minute Mobility L1 Supine Wall Squat Hip Flexor
- Day 3: Extra CARs outside of daily routine
- Day 4: Kinstretch Hip Extension From Split Kneeling
- Day 5: 15 Minute Mobility Snack Spine From Squat
- Day 6: Extra CARs outside Daily Routine
- Day 7: Rest Day + Extra CARs
Week 6
- Day 1: Kinstretch Combining Squats & Shoulder Mobility
- Day 2: 15 Minute Mobility L1 Supine Wall Squat Hip Flexor
- Day 3: Extra CARs outside of daily routine
- Day 4: Kinstretch Hip Extension From Split Kneeling
- Day 5: 15 Minute Mobility Snack Spine From Squat
- Day 6: Extra CARs outside Daily Routine
- Day 7: Rest Day + Extra CARs
Week 7
- Day 1: Kinstretch Hip Knee Ankle Function For Squat
- Day 2: 15 Minute Mobility L2 Supine Wall Squat Hip Flexor
- Day 3: 2 Sessions Squat Mobility + Snack
- Day 4: 2 x 15 Minute Mobility Sessions
- Day 5: Kinstretch Shoulders, Spine, Knee, Ankle
- Day 6: 15 Minute Mobility Butterfly Stretch
- Day 7: Rest + Extra CARs
Week 8
- Day 1: Kinstretch Hip Knee Ankle Function For Squat
- Day 2: 15 Minute Mobility L2 Supine Wall Squat Hip Flexor
- Day 3: 2 Sessions Squat Mobility + Snack
- Day 4: 2 x 15 Minute Mobility Sessions
- Day 5: Kinstretch Shoulders, Spine, Knee, Ankle
- Day 6: 15 Minute Mobility Butterfly Stretch
- Day 7: Rest + Extra CARs
Week 9
- Day 1: 2 Sessions Squat Mobility + 15 Minute Snack
- Day 2: 15 Minute Mobility Squat
- Day 3: 15 Minute Mobility Midfoot
- Day 4: 2 Sessions 15 Minute Mobility
- Day 5: 15 Minute Mobility Squat Ankle
Week 10
- Day 1: Kinstretch Hip Flexor
- Day 2: 15 Minute Mobility
- Day 3: Kinstretch Spine
- Day 4: 15 Minute Mobility
- Day 5: Kinstretch Squat & Tibia
- Day 6: 15 Minute Mobility Deep Knee Flexion
- Day 7: Rest Daily Routine + Extra CARs
Week 11
- Day 1: Kinstretch Hip Flexor
- Day 2: 15 Minute Mobility
- Day 3: Kinstretch Spine
- Day 4: 15 Minute Mobility
- Day 5: Kinstretch Squat & Tibia
- Day 6: 15 Minute Mobility Deep Knee Flexion
- Day 7: Rest Daily Routine + Extra CARs
Week 12
- Day 1: Kinstretch Hip Flexor
- Day 2: 15 Minute Mobility
- Day 3: Kinstretch Spine
- Day 4: 15 Minute Mobility
- Day 5: Kinstretch Squat & Tibia
- Day 6: 15 Minute Mobility Deep Knee Flexion
- Day 7: Rest Daily Routine + Extra CARs
Appendix 1: Daily CARs
- Quick Daily CARs Routine
More courses from the same author: The Upgrade Guys
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