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  • Hello everyone, nice to see you around and welcome to today's mobility workshop!

  • We'll have some time to analyze your squatting technique.

  • Our first goal will be to improve your squat performance.

  • I'll show you some procedures how to improve your squats within just a few minutes.

  • We'll analyze each other individually, I'll observe your squat, I'll also test your joints..

  • ..ankle joint, knee joint, hip joint and spine. You'll improve your own squat for sure.

  • First of all, all of you are wearing different shoes.. take them off for now, you won't need them.

  • That's how we are getting started.

  • We'll exclusively focus on mobility today. It's not about flexibility or stretching but active mobility.

  • So, some of you might be flexible enough to do the splits but that's not of use for your daily routine.

  • Instead, we're talking about the active mobility you're effectively using for your sport.

  • Since squats has certain demands for your muscles and joints, we'll be taking a closer look on that.

  • Therefore, talking while standing is easy, so let's get into a deep squat and keep talking.

  • Consider it a little contest! Squat now. I can already see how deep you get and how comfortable you are..

  • ..how your heels act and how your upper body positions. Hold that position for the next minutes.

  • Anyone got sore leg muscles?

  • You must've been working out yesterday then. -Yes! -Good, well keep going anyway!

  • I can already observe different squat positions. Especially your feet placement differs from each other.

  • I'll take a closer look on all of you.

  • At first, why are we doing a mobility workshop?

  • Mainly it's about.. wait, you already got problems or do you need more room?

  • Whatever! In the end increasing mobility results in improved performance.

  • That means, if a random person has issues taking a glass out of a cupboard because of shoulders issues..

  • ..that person needs to improve on his mobility first of all to perform that certain move.

  • Basically speaking, that person needs to improve performance.

  • If you have issues performing a deep squat because you can't squat 'ass to grass'..

  • ..it's again about increasing mobility to improve your performance.

  • Performance is key. It's a means to an end.

  • Once you do a solid deep squat 'ass to grass', you've done your part on mobility for squats.

  • Now, stability would be your next step. That means, enhancing your muscles takes place.

  • At first, securing that mobility is your highest priority.

  • Let me show you how deeply connected mobility and stability are with each other:

  • So, two of you get close to my side please.

  • You're smiling so much, I'll definitely take you. And.. Nick, you as well.

  • That's on purpose. Get over here and perform a deep squat. Keep a distance of one meter.

  • So, I took the two of you on purpose. For you, you are comfortable with your squat.

  • For Nick though, he has issues connecting his heels with the ground. He lacks mobility for a deep squat.

  • I'll now demonstrate how your stability depends on your mobility by trying to make you lose balance.

  • Very easy though, I'll push you a bit and you try to keep your balance.

  • Be safe, don't let me push you. He stabilizes himself nicely and keeps the balance.

  • I do the same pushes, but it's much harder for him because he can't connect his heels to the ground.

  • That's why he needs his hands to balance himself but it's tough for him.

  • Good, thanks. It's only to show how hard it can be to keep stability.

  • Thanks, you can take your places again.

  • That means, mobility first - stability after.

  • We'll be taking an individual look upon you. If it's about your ankle joint..

  • ..are you exhausted already?! -Yep. -Get into your deep squat again.

  • So, we'll be having a closer look on your joints to see what works and what doesn't. That's first.

  • I just said mobility is your key to performance. Now let me ask you this. Does anyone of you go jogging?

  • Nice, so we got some runners in here. Before you start running, would you warm up your wrist joints?

  • You'd do it, really? -I do an overall warmup, yes. -Sounds good. Who would not do it? Ok, you wouldn't.

  • Sure, generally why would you warm up your wrists when you're mainly training your legs?

  • So, for now I want to demonstrate you that warming up your wrists can be of importance for squats.

  • Can you come in front and lay down on your back? You said you wouldn't warm up your wrists.

  • Feet here and lay on your back. Stretch your legs. Relax yourself now.

  • Well, wrists shouldn't be of importance for squats right?

  • Usually you'd warm up ankle, knee and hip joint because they're directly involved in a squat.

  • I will do a muscle functionality test right now. I want to test your hip flexor.

  • You don't have any issues with your hip, right? -No. -Good.

  • I will simply test his strength now. I'll position your leg and you keep it like this, please.

  • His quadriceps and hip flexor keep that position for him.

  • What I'll do now, is to grab your leg and push it to the ground.

  • What you'll do, is to make use of your hip flexor and prevent my attempt. Just hold your position.

  • Good, ready? -Yes. -I'll try now.

  • Ok, relax again. Worked for him, right? His power was present.

  • As you saw, I really tried though! In the end, it's his huge hip flexor against my gentle hands.

  • Lay down and relax. I'll need your foot now and tell you guys later what I did.

  • Just lay down and relax for now, think of something else.

  • Does that hurt? -No. -I'll tell you soon what I am doing right now, it's not uncomfortable.

  • Good, bring your leg in position once again. Does your ankle joint hurt? -No.

  • Try to keep your position. And once more. Come on, try a third time!

  • He can't keep the balance! Ok, relax yourself.

  • Was it harder this time? -Definitely.. -I know.

  • Is your foot alright? -Yes.

  • We'll repeat the process once again! Keep your position.

  • And relax, easier this time? -Yes, for sure.

  • First time, worked very well. Second time it was way worse and for the third time it worked again!

  • So, I obviously did something with his ankle joint to reduce his performance and power.

  • I had no chance to activate my strength at all. Even though I tried very hard I simply couldn't withstand.

  • So somehow his ankle joint is connected in that process.

  • If your ankle joint isn't mobile enough, your hip and overall performance might suffer.

  • Your leg and hip is well again, right? -Yes.

  • So earlier I've asked you, if you'd warm up your wrists before running or doing squats.

  • Give me your thumb please. I could do the same with your jawbone, but.. nevermind!

  • If it hurts, just yell.

  • You alright? -Yes.

  • And again, keep your position.

  • And again.

  • And once more.

  • It's even worse now, isn't it? His thumb actually has a huge influence on his hip flexor.

  • Ok, I'll loosen your thumb now.

  • Ready? Hold position.

  • And loosen once again!

  • That was totally different again. -You feel it, right? -I sure do.

  • So, again, would you warm up and mobilize your wrists before squats? Yes, in theory you should.

  • I'll explain now what I did.. you can stay here if you want. -Sure.

  • I basically compressed his ankle joint.

  • At the moment I compress his ankle joint, his central nervous system (CNS) gets on alert that something's wrong.

  • A compression could always mean an injury.

  • If I have an injury somewhere, my muscularity will always adapt and lower the power output.

  • That means my performance gets into a 'stand by' mode. So that's basically what just happened.

  • A compression at his ankle joint resulted in an alert to your CNS to decrease performance of your whole body.

  • Not only ankle joint and hip flexor, but also thumb and hip flexor are connected.

  • By compressing thumb or ankle joint I decreased his hip flexor strength by a huge amount.

  • That's mean because if you'd have an hand, neck or any injury, there's a risk your whole performance suffers.

  • Again, improving mobility results in enhanced performance.

  • If I have an injury or compression, I need to activate that joint to recover my mobility and functionality.

  • That's the main reason and topic for today.

  • I'll show you how to effectively activate your joints and make you improve your individual performance.

  • Thanks for helping out, you may go back.

  • Good, assessments next. First of all we'll observe each other's technique.

  • For now, I need someone to perform a deep squat for us. Arms in front, do a squat and get up - simple.

  • After that, I'll tell you what it's about.

  • I need to get up first.. -No problem! The others can have a more relaxed seat now. Whatever you want.

  • You told us to sit in a deep squat! -Yea, you held out.

  • Need to spread my blood. -I'll observe from above.

  • Good, one more please.

  • Very good. At first, I want to point out his neck position.

  • He had a neutral neck position, is that good or bad for squats? What do people do when deadlifting?

  • Some usually overstretch their cervical spine and keep the head very high. -Exactly, is that good or bad?

  • If it's bad, why is it bad? The question is, can our overall performance suffer from overstretching?

  • For example, when doing a back squat and you keep your chin very high and overstretch..

  • ..does that improve or decrease my performance? Or does it not matter at all? -Decreases..

  • Yes, it most likely decreases. I'll show you an example to see for yourself if it decreases or not.

  • It's good you're next to me already since you're very strong and got decent neck muscles.

  • I'll also try this with another one later. It's basically a strength test, a competition!

  • In the end, it's both my biceps against your triceps. Your arms are stronger than mine so let's see.

  • First of all, do you think an extensor or a flexor is the superior of both muscles?

  • Think of your arms or your legs. Extensor or flexor? -Extensor.. -Correct, mostly the extensor.

  • I'd have thought different about your legs.. -The extensor is the stronger one. -Yes? -Yea it is.

  • I mean, there can be a minus development or heavy disbalance but that is very unlikely.

  • Because the triceps is bigger naturally? -Yes but it's also easier for your CNS for to push than to pull.

  • Okay we'll do this small game now: Your triceps against my two biceps.

  • You'll just stand straight and fixate a certain spot on the other side. Keep your head neutral.

  • Apply a hip wide stand. Not that wide, you don't have that hip! -Who knows..?!

  • Now, stretch your right arm in front of you and spread your fingers. Elbow is stretched, too.

  • Good thing is, he has very muscular arms. Maybe I won't achieve what I want to demonstrate..

  • You're looking for excuses! -Yes, before we even started!

  • Good, by spreading his fingers and stretching his elbow, he additionally activates his triceps.

  • His cervical spine is neutral, chin slightly inward.

  • Now, this is the most stable position you can have from a power perspective.

  • I'll grab around and try to flex your arm. You'll try to keep your arm stretched. Ready? -Yes.

  • Did you hear my elbow clicking? -Yes I repositioned it. Good, relax now.

  • That was demanding and it didn't even work. He hold his position.

  • You alright? -Let's see! -At the end of they day.. Now, let's imagine a bad technique.

  • You're doing a back squat and overstretch your head touching your neck. Sadly, that's common.

  • People who are out of power tend to raise their chin and create an upward movement that way. -Yes..

  • Once I tell you to put your head behind touching your neck, you'll start fixating the top.

  • Same arm? -Yes, stretch it. Don't tell me you're exhausted! -No, it's fine.

  • Stretch arm and fingers, look in front at first. I'll grab now. Head to your neck, now.

  • What the hell just happened..? -It's all right! -Amazing. -It's like I turned you off instantly! -Exactly.

  • My tension was gone completely. What's the reason for that, my spine position? -That's it, exactly!

  • For those who are interested, it's called the 'arthrokinetic reflex'.

  • So, once you put your head behind to touch your neck, you create a strain within in your cervical spine.

  • That means your vertebra collide and your CNS gets alerted that your cervical spine isn't fully protected.

  • As a result, your performance heavily decreases.

  • Sorry for interrupting.. but isn't that the opposite to how many weightlifters actually lift weights?

  • Since most of them get their heads behind and look to the top.. -You're right.

  • So if they'd get rid of that, could they increase their performance? -Yes, in theory..

  • ..but there are exceptions. There was a chance your stability wouldn't care about your head position.

  • For example, people with extreme neck muscles are more resistent to an insecure head position.

  • It really depends upon your individual athlete. Still, I'd test that with every single one of you.

  • Anyway, thank you. -Thank you, too!

  • So first of all, it's about how to ideally position your cervical spine.

  • When athletes do an upward movement at squats or deadlift and raise their head to the top..

  • ..it's actually not the head itself that determines the movement but his eyes.

  • I got another small test for you.. but wait until I'm done talking please.

  • Try to get your chin on your chest while you try to look at the top - simultaneously. Try it.

  • Feels awkward, right? It doesn't work properly because your eyes determine your movement.

  • So when you do squats or deadlift and raise your chin and head, it's because your eyes fixate the top.

  • In conclusion, your eye movement makes the upward movement easier, not your head movement.

  • These are the basics of why mobility and stabilizing our spine is of importance.

  • Next, we'll be doing an assessment of your individual joints to see how they behave.

  • Patrick describes technique from a totally different point of view.

  • He does an in depth analysis you yourself didn't think of yet.

  • Also, he demonstrates his knowledge directly via any athlete. I'm surprised and didn't expect that.

  • I told you earlier that you will be able to improve performance within minutes, let's continue.

  • Performance is strength and mobility.

  • To produce strength with its full range of movement you'll need mobility.

  • Now, I'll show you how to improve your mobility and range of motion within 30 seconds.

  • I need one volunteer that's not too mobile with his legs.

  • So if you're able to do the splits, you're not eligible for this now!

  • Rather someone with the mobility of a soccer player, that would be ideal. Who wants?

  • All right, good. Come here and lay down on your back.

  • We'll do a muscle functionality test right now and check his 'before and after' results.

  • Stretch your legs.

  • I want to check your current range of motion first. Then, I'll show you a manual method.

  • After that, we'll check his range of motion again and compare results.

  • At first, I'll try and raise his leg.

  • You guys have a look yourself. See if you can observe a mobility improvement for him during the test.

  • Keep your right leg relaxed. Lay down relaxed.

  • Relax, relax, relax..

  • He's blocking right now, you notice the leg position, right?

  • A bit higher but that's it, good.

  • His muscles exhaust and block so that's why he can't move any further. Let's check his abduction next.

  • Make the leg rotate outwards, knee is stretched.. Now it's blocking once again and that's basically it.

  • You see the leg position? Remember the angle.

  • Good, have your legs relaxed. Now, I'll get to your jawbone.

  • You've most likely been to the orthodontist or dentist already, right?

  • My physical therapist noticed that loosening my musculature around the jawbone improves my back performance.

  • Sounds good, let's see if I can improve your range of motion that way as well!

  • Usually I'd use some massage oil, but.. let's abandon that idea. Might be a bit rough now, though.

  • If it hurts, just yell.

  • Is it ok? Hurts a bit right? -Yes.. I also have an issue with grinding my teeth.

  • Maybe I'll solve that issue as well! -I need to survive first..

  • We're almost done, as I said, a very fast improvement! We don't want to spend 10 minutes doing this.

  • That's almost 20 seconds now, right? -Feels like have an hour to me.. -We're done, that's it!

  • Let's check your range of motion again. You tell me now, if he has improved.

  • See it? It got better, right?

  • Let's check his abduction. Improved as well, right?

  • Is your jawbone fine again? -Yes.

  • That was a demonstration of instant performance. Took me 20 seconds to improve his range of motion.

  • So what did I actually do?

  • Might surprise you but, why it worked was because I inflicted pain onto him.

  • You might think there is a deeper connection with his jawbone and his leg muscles, his adductor..

  • But the moment I inflict pain onto his jawbone, the jawbone is a very sensitive area by the way,

  • his brain enters a fight of flight mode. He fights the pain or he flees from it, either or.

  • If you choose to fight, your body will release testosterone, enhance your mobility and range of motion.

  • As soon as I inflict pain onto him he either deals with it or runs away.

  • It's not like he had a choice this time. -Well.. -Sure, you could have in theory.

  • Also, he focussed on the pain inflicted. What did you think of when I treated your jawbone?

  • I thought about surviving.. -Surviving! He had no choice other than dealing with the pain inflicted.

  • That means he was focussed and concentrated. So his pain helped him focus.

  • It's about focus on what you're doing, especially when we want to improve our mobility and range of motion.

  • If I train exercises and movements without focussing on them, I won't improve but increase risk of an injury.

  • So it's about focus, and pain can make you focus, too.

  • That doesn't mean to train painfully.. but pain itself forces you to focus and concentrate.

  • Good, thanks. -Does that mean we should hurt each other while warming up? -No! It was a demonstration only.

  • I've always had interest in increasing mobility..

  • ..since I mostly did strength workouts only and I also play rugby professionally.

  • It's amazing what our body is capable of doing, right? One small thing can improve your whole performance!

  • Next we'll be dealing with your individual joints directly. We'll use those strength bands therefor.

  • All of you get in front and do a deep squat.

  • What's the most common reason why people can't perform an 'ass to grass' deep squat?

  • Shortened hip.. ankle joint.. what else? Back issues.. Ok, mostly it really is about their ankle joints.

  • Especially the direction of your dorsal flexion, the upward movement of your foot towards your shinbone.

  • That's the main reason, the hip is less likely of an issue for most.

  • Do the following. All of you have a different deep squat position, your width especially.

  • Your feet angle differs, some have a heavy outward rotation. Many variations around.

  • Check your hip angle now. Check the distance between your knees.

  • Now, sit down and stretch your legs with the same knee position as you just had for your deep squat.

  • That's the hip angle you need to perform a squat.

  • If you look at it now.. does it look demanding or not? -No.. -Not really right? Looks easy.

  • So everyone that's able to stretch his legs like this has the required hip mobility for a deep squat.

  • The abduction of your legs is key here.

  • Now, many people have issues flexing their knee joint properly.

  • If I perform a deep squat, my knee joint is heavily flexed.

  • The knee joint is flexible until an angle of 150 degree. Most people flex to 90 degree only,

  • because they think going below is damaging and causing injury.

  • People claiming a deep squat is harmful get to do the following.. you do it as well, please.

  • Sit down and stretch your legs, now grab your foot and move its heel to your hip as far as possible.

  • What happened to your knee? A flexion of around 150 degree. -Oh well, I feel the pain already. -You do?

  • You should only flex to 90 degree then, like this.

  • So everyone claiming a deep squat is harmful should place their knees only in this angle.

  • This heavy flexion should not be doable for them.

  • So, if you're able to pull both your heels to your hip you got the knee flexibility needed for a deep squat.

  • If you're able to spread your legs in an angle of 75-90 degree, you also got the hip flexibility needed.

  • If you do a deep squat and have your knees behind, you won't be able to straighten up.

  • Because once you get your knees behind, your upper body instantly moves in front.

  • Only if you get your knees slightly ahead, you will be able to straighten up yourself.

  • So it's not really about your spine flexibility. Knees back, round back. But knees ahead, straight back.

  • It's about the dorsal flexion of your ankle joint.

  • In the end, you need to learn to position your joints correctly.

  • We need mobility exercises to do so. Because if I tell you to get your knees in front and you can't do it..

  • ..how are you going to solve the issue? I'll demonstrate you an example.

  • Do a translative, sideways movement of your head. If you don't understand, that's what I mean:

  • Head neutral and move sideways.

  • Some only rotate their head or do another movement. Some of you can do it, some can't.

  • Those of you who can't do it, you either think you're doing it correct or don't know which muscles to use.

  • So if you don't know how to move your head sideways, you don't know which muscles to activate therefor.

  • As an athlete though, you should be able to make use of every muscle of your body.

  • The best way to learn new movements is via impulses.

  • In the past and also at common group fitness, you were told to always squat with your knees behind somehow.

  • To learn that, you're shown the movement and get a barrier like a bench ahead of your knees.

  • You'd also do wall squats to learn that but those squats actually heavily prevent correct movement.

  • How do you want to squat 'ass to grass' in front of a wall? Your knees are automatically behind.

  • Wall squats can be very counter-productive.

  • So, I need an impulse. If I have one, I'll learn the movement more easily.

  • Those of you who could not do the previous head movement, do the following.

  • Place your hand like this and push your head into your hand for 5 seconds.

  • Now you feel muscles on the side working, right?

  • Loosen again, those muscles are needed for a sideways movement of your head.

  • Did you feel the necessary muscles? In that case yes. You have an impulse because of your hand pressure.

  • If there is an impulse, your body instantly knows which muscles are required and needed to activate.

  • Now we want to use these strength bands.

  • They'll help to align ourselves by giving an impulse to adjust our joints.

  • You'll do the following exercise, Dori can you come here and demonstrate?

  • Stand within the band and look at our athletes. Do a deep squat 'ass to grass' now.

  • If I want to analyze his squat, I'll look from 3 different perspectives: in front, sidewise and from behind.

  • I can't really judge his ankle joints from the side, but from behind I do.

  • Now, I'd lay down, observe his ankle joints and how they're positioned related to his heels.

  • And he has a very good position.

  • That means, his ankle and his heel build a straight line.

  • Most people tend to collapse inwards by raising the outer edge of their feet. Avoid that.

  • His ankle joints are really good in that sense. It's about the topic of inversion and eversion basically.

  • If I have an athlete who collapses inwards with his feet at squats, he tends to do the same with his knees.

  • In this case, I have to stabilize his ankle joints outwards.

  • Therefore you can make use of the strength band.. you really do a deep squat..

  • Now, I positioned the strength band at his left ankle joint, even though it's not necessary in his case.

  • If he would collapse inwards, he'd need an outward impulse.

  • That's why I sit next to him and apply decent pressure. You feel the resistance, right? -Yes.

  • And now, simply do 5 squats on your own.

  • During his squats he needs to apply resistance. His left ankle joint works against the pressure.

  • He feels the resistance and is forced to adjust his left ankle joint into the correct position.

  • Do this in a group of two now. Observe the ankle and the heel, do they work properly with each other..

  • ..or can you observe an inward collapse? Yes?

  • Shouldn't shorter bands be more useful? Because they can work on their own. -I know, like loops, right?

  • Yes, that should be better right? -Well, not really.

  • Your athlete might have a disbalance, like his ankle joints could be differently good or bad.

  • In that case you'd have to focus on one specific joint.

  • Also, some athletes might have issues concentrating on both joints simultaneously.

  • Let's say you tell someone to pressure both knees outside, it might work but also fail.

  • This exercise really helps to focus on an individual ankle joint.

  • Your idea works as well, but for a specific joint treatment this variation is preferable.

  • Alright so you do 3-4 sets and then switch to the other ankle joint? -Exactly.

  • Basically it's enough to pressure your ankle joints for one minute in each case.

  • It's purpose is to adjust your mobility. So you start with squats and observe your ankle joints.

  • Next you'll work with the strength band. After that you do squats again and see if you've improved.

  • Maybe you don't experience a difference, like Dori for example because his ankle joints are accurate.

  • Now, practice in a group of two and see if you're able to improve yourself after you've worked with the band.

  • 5 reps, decent pressure with the band, compare before and after - that's all.

  • Good, thank you.

  • Take one of these bands.

  • It doesn't matter if you take red or blue.

  • Observe your ankle joints at first, see if your ankle collapses inwards. Don't mind your heels at first.

  • Anything stands out to you? -His heels do well on the bottom but have a look at his upward movement.

  • Can you move down? I'll observe. -It rotates slightly.. -Yes but his ankle and heel keep a straight line.

  • Ankle and heel work together nicely. He has a very good position and doesn't collapse inwards.

  • Check his ankle again. Move upwards please.

  • Once he moves down his ankle move slightly outward and at the bottom his ankle moves slightly inward.

  • That's natural and common. From an inversion & eversion perspective his ankle joints do very well - nice!

  • Patrick could you come here? I think we have a special case here, his ankle joints collapse inwards.

  • His knees adjust as well. Do one more.

  • Let's observe from behind.

  • Yes, keep the bottom position please.

  • Once he moves down you can observe the outer edge of his feet raises.

  • Check his left ankle now. Move up again please.

  • Move down slowly.. You see? The outer edge raises and therefor the ankle collapses inwards.

  • Same for the right foot, move up again please.

  • Position the band slightly lower so you directly touch the ankle joint.

  • Now he is forced to work on it, it's very good in his case because you can work on both joints individually.

  • We'll first focus on the right ankle joint. He is forced to keep the outer edge of his foot on the ground.

  • He applies resistance against the strength band. Move down again and observe the right ankle joint. And up.

  • Put more emphasis on the outer edge. Yes! Okay two more. Slightly increase the tension with the band now.

  • Nice, last rep. And loosen again.

  • It's getting better, right? -It should definitely improve, yes. Remove the band now.

  • Now do 2-3 squats on your own and compare to the squats you did earlier. Describe your feeling.

  • I have more control of my foot, I don't raise the outer edge. -More control? -Exactly.

  • The same procedure applies to the left ankle joint as well. His left one is even worse.

  • It can have different reasons.. a muscular disbalance because of an improved anklebone for example..

  • ..an injury as well. -I have flat feet. -Could be another reason, sure. Many possibilities.

  • So much to the feet. Also, I can activate the dorsal flexion by moving the knees in front.

  • Those are the two options to improve your issue.

  • Now, let's focus on the knees and the hip.

  • Instead of putting the band around the ankle joint, we put it around the knee joint.

  • Turn sides? -Yes. We'll take this one, move over here please.

  • At first we'll look at your squat, do a deep one and we observe your knee position.

  • Shall I pressure my knees outwards? -That's good, do a movement that's comfortable for you.

  • Many people think that their hip is the issue. Usually it's their feet though.

  • So when your feet collapse inwards you won't be able to keep your knees outwards anyway.

  • Ankle joint moves inwards results in the knees usually following with an inward movement as well.

  • There's always a counteracting strength.

  • If he tries to keep his knees outwards, he'll have an easier time positioning his feet, too.

  • Therefore he needs to activate his abductors though: gluteus maximus & gluteus medius.

  • People collapsing inwards usually have an issue making use of their abductors.

  • Imagine people who jump and how they land, like people who do box jumps. Exactly, their knees rotate inwards.

  • Often their hip extensor muscles are simply too weak, that's why they collapse inwards.

  • This movement really hurts their feet and joints.

  • Their issue is that the knee always needs to balance out mistakes by their feet or hip, right? -Yes

  • Their knees often hint towards an issue with the hip or their feet. -True.

  • I consider the knee as a stupid joint. It's main purpose is flexion and extension plus a slight rotation.

  • In the end it's a very simple hinge joint. Hip and ankle joint on the other hand are very complex though.

  • Anyway, we want to improve our hip now. Therefore we position the strength band slightly above the knee.

  • Keep it on the pants, otherwise it might hurt a bit.

  • Now, apply a slightly weaker pressure with the band than before since we are closer to your balance point.

  • I pull decently, you resist. Do 3 squats.

  • You resist the pressure and you feel your right hip has to work harder, right? -Definitely.

  • Keep the position and stand up.

  • If I had an athlete now that would do the movement properly but I want to challenge him somehow..

  • ..there'd be the possibility to train this exercise reactively. It's purpose is still mobility.

  • When he squats he'd need to stabilize no matter what position he is in.

  • So in this case.. do some more squats, I'm going to be mean now.

  • I pull the band reactively and he is forced to adjust his stability depending on my pulls.

  • Good. This exercise again improves his mobility because he increases his adaptability.

  • Try this out now. Only one minute. Put the band around your knee. Check before and after.

  • Observe your knee position, if someone tends to rotate inwards he'll most likely see a difference.

  • People who have their knees outwards already, like you, you won't see a big difference. Try it out!

  • Very interesting, very informative. Amazing, simple exercises and movements can result in huge results.

  • He shares a new and different view on many things.

  • Especially the discussion about head & chin movement during squats and deadlift was insightful to me.

  • For me, I usually train with weightlifter shoes. Since we had to take them off today..

  • ..I realized a lack of mobility within my feet.

  • A very cool and open-minded group of people. A huge gap between squat performance in terms of technique.

  • Everyone is willing to learn and improve individually.

  • I'm sure everyone will benefit from my hints today, even though we have very advanced athletes as well!

  • For example, some squat 2 times their bodyweight for sure. That's huge. Still, everyone can improve.

  • We are done with the bands for now. I think you understood the basics, they can be applied to every joint.

  • Next you'll try yourself to get your joints into proper position. The so called 'drills' are coming up.

  • For mobility drills we'll work on most joints: ankle joint, knee joint, hip joint and spine as well.

  • We'll start from a deep squat position. Therefore, get to your beloved position once again.

  • Our knees rotate outwards right now, for most of you that's no problem. As we know now, it's mostly the feet.

  • Concerning your hip, it does an outward rotation as well as an inward rotation.

  • Stretch your arms in front and let one knee rotate inwards, and back. It stresses you already, right?

  • And the other side, do it in turns now. Start out easy.

  • It's important to stay on your inner edge of your feet during this exercise, don't raise your heels.

  • The whole inner edge stays connected to the ground? -Yes, please. Only go as deep as you can.

  • Try to increase your range of motion slowly with this exercise now.

  • Your goal would be to touch the ground with your knee. That's how you test your limits!

  • Without holding with my hands.. no way. -Do what's possible, no worries!

  • Very good. -Feet stay on the ground right? -Yes! -Well...

  • Why do I get down with one knee but not with the other? -Your inward mobility is bigger on one side.

  • This doesn't work.. -Then you have a limitation there.

  • Who had no issues? Good. Yes, you use your hands.

  • Since some of you had an easy time, this would be next: one leg inwards, sit down and knee outwards.

  • Could you repeat it? -Sure. Knee up, hold this position.

  • Again: this knee rotates inwards, sit down and the other knee rotates outwards. And up again.

  • I get down on one side, and get up again. -Well how do I get up? -You really look relaxed! Awesome.

  • So, inward and outward rotation. Let's keep it simple, only apply the final position.

  • That means: sit down, angle the leg in front first, then the other leg.

  • So, this foot touches your thigh, while the heel behind touches your buttocks.

  • When you lay down to this side it should be easy, right?

  • Most of you will feel a blockade in this area, that has to do with our inward rotation.

  • Now, face the open side and stretch a bit. The blockade will loosen up slowly.

  • Get down on your elbows now. You should feel a slight stretch right now.

  • Get down with both arms now. If possible, lay down your whole upper boddy.

  • Get up again, be very slow and don't rush it.

  • Turn to the blocked side now and try to touch your ankle joint. -Both hands? -Yes, if possible.

  • Either touch your knee, shinbone, ankle joint or get even further. Try to rotate. -With upper body? -Sure.

  • Rotate from one side... Just keep your position, that works as well!

  • Rotate from one side to the other. You'll realize, you slowly improve. With time, the pain becomes less.

  • Keep a straight upper body, that's important. Just do a small movement then, that's okay, too.

  • And stop. We got another side, let's try a transition now, swap sides basically.

  • Make your leg behind move forward and your leg in front move backward. Swap sides.

  • Well some of you look really stressed doing this.. but whatever!

  • Now, we got the open side over here. -Both feet stay on the ground? -They should, yes.

  • When sitting down, on this side you have a contortion in here otherwise, could be difficult.

  • If your buttocks may raise a bit, no worries. You should be very relaxed though.

  • Inner meniscus is free of pain at all times. Once again, turn to the open side.

  • Position both your forearms on the ground and try to lay down with your upper body.

  • Feel the stretch now, feel your hip open up.

  • It's rather my back that stretches.. -At the side? -Yes! -Means that your spinal erector is blocked.

  • Happens when you do squats and deadlift only.

  • It would be worse if someone of you wouldn't feel anything! Ok, get up again.

  • Now, rotate to the other side and touch your shinbone. Rest for a moment and rotate back.

  • You basically swap from the closed to the open side.

  • Keep your upper body straight. Additionally, we have a slight rotation of our thoracic spine.

  • Good, look in front again. Now, swap your legs only.

  • That means, your leg in front moves back and your leg behind moves in front.

  • As good as possible and don't make use of your arms. Your legs move on their own.

  • Only if possible, do it again. Swap.

  • That's the difference between flexibility and mobility. We do an active movement.

  • Stick to one side now. Let's activate our hip with an upward movement.

  • Stand on your knees and raise your buttocks.

  • That's easy, it's basically about activating your gluteus maximus. Get down slowly again.

  • And sit down, don't fall down.

  • Swap your legs, activate your buttocks and move up.

  • Very good, do some repetitions now. Works? -Yes.

  • Excellent.

  • Both sides one more time.

  • You feel it the most in your hip, right? -Yes.

  • Sit down again in this position.

  • Now I definitely know what mobility is about. I got to know my limits today, for sure.

  • I guess everyone in here now feels what being mobile is about.

  • Also, my mobility has already improved heavily.

  • It seems very demanding to train mobility on your own..

  • ..and I'd probably not do it if I didn't know its usefulness.

  • Also, random people in the gym might disapprove what you're doing.

  • I think, especially as an athlete with bigger musculature you should pay even more attention to mobility.

  • The good thing is, you don't have to do it daily for 20-30 minutes.

  • You add those exercises and drills to your 5-10 minute warm-up and that's it.

  • After that, you can focus on your main workout again.

  • Don't stress yourself too much. It's just a few exercises and doesn't consume much time.

  • Do you have like your '3 favourite warm-up exercises' for mobility? -Yes, we'll get there shortly.

  • What we've done so far is an important part already. Sadly, it won't be easy!

  • Good, we add additional content again. It's a buildup basically.

  • Get your leg behind in front and take this position, it's a relaxed seat.

  • Your ankle joints? -Everything, I'm getting more flexible overall. -Good, you'll get flexible with time.

  • From that position, move your arms in front and raise your buttocks in front above your heel.

  • So most of you have issues with that movement. -Doesn't work. -I'm glad I'm not the only one!

  • Do the following since you're not the only ones having issues with that.

  • Get in a group of two and try that movement with your partner.

  • It'll look like this, get into position please.

  • Sit down, legs are opened. Now one helps the other. That means you hold me now. I don't hold you.

  • You move up. Then you move down on your own again.

  • From that position, I'll reflect you in this case, you swap your legs.

  • Good, hold me again and pull up yourself. Pull, pull, pull.

  • Why don't I pull him up? He pulls up himself because he decides on his own how much help he needs.

  • If I'd pull him up, I'd decide for him. But in practice he needs to decide for himself.

  • In a group of two, he grabs my hands and I slighlty lay backwards. He pulls on his own.

  • He moves down on his own, eccentric movement. Get down. Try not to drop. Swap your legs.

  • Grab my arms and move up your leg. And pull up, pull, pull, pull. Good.

  • Do it with your partner. Takes only one minute.

  • This side is way harder.. -That's because of your hip flexor. Pull up, come on. Good.

  • Again. -When moving up the foot stays on the ground, right? -It should, yes. Good, activate your buttocks.

  • You see? Your hip flexor is stressed. In relation to your gluteus maximus your hip flexor is too tight.

  • That's why you can't develop enough power with your buttocks. Exert your buttocks now. Exert..

  • Good. Your performance suffers from that issue. That small disbalance is enough to lower your performance.

  • One more and you're done. Good, loosen again.

  • Could you suggest anything? I do a lot of power lifting & sumo squats.

  • Do and repeat today's exercises. Over and over again, inward and outward rotation.

  • Add those exercises to your workout and you'll improve your mobility soon enough.

  • All right, everyone done? Yes both sides, just try in turns. Finish this exercise so we can head to our next.

  • Pull up yourself as much as you need. If you don't get up, pull up more.

  • My flexibility has improved. -Has it? Good. -My outward knee rotation is easier now.

  • 2-3 minutes of drills increases your flexibility already.

  • My hip flexor isn't as stressed anymore, too. -Yes, you usually adapt very fast, within minutes really.

  • Let's keep going.

  • Get into that position, you'll work on your own now again.

  • Even if you're alone, use your hands to help out yourself or make use of strength bands. Find a way.

  • Now, from that position try to stand up with your knee. Come on guys, focus.

  • Take that position, then simply move up. Your buttocks is tight. -Didn't we just do that? -No.

  • Earlier we stood on both knees. Now we only stand on one knee and have a higher position.

  • Get down, open up, close. And up.

  • Can you show again? -Yes, open up, spread your legs. Pull the leg towards you. And stand up.

  • Good, and sit down again.

  • If you have issues getting up, do more of a stomping movement with your foot.

  • You gain momentum this way and have an easier movement overall.

  • Sit down again. Both sides one more time.

  • I guess your usual squat are easier! I could imagine that!

  • Loosen again, nice. Stretch your legs and relax.

  • We combine some movements now. I'll show you a combination of some drills we just practiced.

  • During that you'll rotate yourselves for around 180 degree. Let me demonstrate.

  • It's like the following: one knee down, the other more upright, sit down, swap legs.

  • Now move your leg behind in front, push ahead and rotate.

  • Other side. Knee down, the other more upright, sit down, swap legs.

  • Now move your foot in front and get into the starting position again.

  • Let me describe you once more. I'll show again. -Sorry, can we number individual movements? -Yes, sure.

  • You've already done all necessary movements before. We're simply combining now.

  • That's our starting position. 1-knee down, 2-knee down and up, 3-sit down..

  • .. 4-swap legs, 5-foot in front, we got an open area here now, 6-move up and rotate. That's it.

  • Now we simply start with the other knee. We just started with the right one, so use the left one now.

  • Left knee down, right knee down and upward movement, sit down, swap legs, leg behind moves in front..

  • ..buttocks towards your heel, position yourself and move up.

  • You might do it with a partner, no need to be desperate. You could also help out yourself with a bar.

  • If you succeeded with earlier exercises today, you'll most likely succeed now as well.

  • Our previous exercises were: knee rotation inwards and our very last exercise we just did.

  • These are all elements from a deep squat. If I'm able to get my knees in front for a deep squat,

  • I'll most likely be able to do those exercises..

  • .. because your hip joint is opened and you've got a dorsal flexion with your feet.

  • I could also perform the 'pistol position' right now, that's no difference at all.

  • It's the exact same position we just trained.

  • Your hip is exhausted already, right? Good, sit down and relax your legs for a bit.

  • Your ankle joint.. you can all take this seat position. Buttocks on your heel.

  • Yes I sit on my lower leg.. That's good how you do it, simply help out yourself with your hands.

  • Focus on your left knee now. We want to train the dorsal flexion now, so move the knee in front.

  • Grab your knee, move it in front and let it rotate.

  • Can I raise my heel? -No. Your heel is connected to the ground at all times.

  • There can be different reasons why you can't move your knee forward.

  • In this exact position.. it's either your tibialis anterior not working properly or..

  • .. it might also be your soleus, your calf muscle, pulling too heavy.

  • So it's either one muscle having a subfunction, tibialis anterior in this case, or..

  • it's your soleus that's not working properly.

  • Now, try to work with some pressure. Your heel stays connected to the bottom still.

  • Might be stupid comment but I just can't sit down on my whole feet.

  • Does your ankle joint hurt, or your knee? -My ankle joint.

  • Then it's most likely because of your lacking flexibility of your plantar flexion. That causes issues. -Ok.

  • Let's pick up that issue and do some exercises while standing. That also relaxes your hip.

  • So everyone stand up.

  • To be honest, in and outward rotation exercises can be very demanding.

  • Let's make a step backwards and focus on our feet.

  • Take a shoulder-wide stand and do a so called 'lateral tilt'.

  • That means we focus on putting our ankle outwards. Exactly that direction.

  • Stand again, and move towards the other side. Ankle rotates outwards.

  • Simply swap sides again. Many people have an issue collapsing inwards.

  • Therefore, we make our ankle joints rotate outwards to improve on that certain movement.

  • So if you tend to collapse inwards, do this exact movement.

  • Well, talking about my clients.. Most of them use their hip joint only as a hinge joint.

  • Meaning that they don't use the in and outward rotation of the hip. They have huge mobility issues.

  • So my conclusion would be, that mobility training is even more important for people who lack movement.

  • Their lack of mobility often results in back pain, too. -Definitely, yes.

  • You need to consider your client's mobility level at first, though.

  • The feet exercise right now really is a basic mobility exercise.

  • Don't make the mistake and think by performing these exercises your make your joints and bands wear off.

  • We are not stretching. We use our whole weight upon our feet.

  • If I put both my feet on the outer edge.. let me demonstrate you a jump with that position.

  • As I said, it's not only about mobility but also about strength.

  • So, that means my bands are not only stretched, but also very strong.

  • I'll only achieve that by continuous work on my mobility. Good, now you!

  • Just kidding, don't do it. That was important, now let's do a small exercise for our ankle joint.

  • Take your foot behind, take a neutral position and now pull towards the ground with your toes.

  • So your knee moves in front and you feel the stretch in your ankle joint.

  • You shouldn't feel your shinbone. You basically stretch your toes, like snapping your fingers.

  • You feel it? -I feel my shinbone though. -Position your foot more in front then.

  • Even further. Better? -Well.. -Then go even further.

  • Now make your knee rotate inwards, so your small toes do more work now.

  • Good, pull. Outwards rotation now and pull your big toe.

  • You remember the thumb thing earlier? It's basically the same. We loosen up our toes.

  • We warm up our feet before we squat. Good, loosen up.

  • Other foot now. Pull. Rotate inwards with your knee. Good, rotate outwards next.

  • Well done. Everyone do a deep squat again.

  • Focus on your ankle joint now, we switch from dorsal flexion to plantar flexion.

  • From that position, drop your knees in front. Should be easy.

  • Position your feet flat on the ground.

  • Move up your feet. Raise your knees. -Like this? -Stand on your feet.

  • Our sole of foot and our shinbone musculature is pressured. Sit down now.

  • That's a deep squat, you may also widen your knees if it's more relaxing for you.

  • Raise yourself, drop your knees, flat feet and sit down.

  • Line up feet, raise knees, sit down. In the end, we are only switching between 2 positions.

  • This way, we train the flexibility of our ankle joints to perform a proper deep squat.

  • Sit down relaxed again. You feel your shinbones? -Yes..

  • You feel them because your shins didn't work properly in the past.

  • That's why you feel them right now, they're rebelling against you basically.

  • Your don't really feel your soleous probably but your tibialis anterior isn't active enough.

  • Is that the reason why I have issues with my shin musculature while running? -It's most likely your feet.

  • Most likely a combination of issues, it depends.

  • Your ankle joints might not be flexible enough which results in pain in your shins.

  • The most common reason for why your shins hurt while running, is lacking flexibility in your ankle joints.

  • So, increase the flexibility of your ankle joints and get rid of your issue.

  • So what about bodyweight when running, is that an issue for heavier people?

  • Since for me, I also got issues and muscle soreness in my shins after running.

  • You have more pressure on your shins but that doesn't have to be related to your bodyweight.

  • You always need to be able to have control over your body.

  • Compare: If I start squat 2-3 times my bodyweight, I'll need to adapt at first. Same for you and running.

  • Anyway, you can't generalize that heavier people shouldn't go running. They can. -Ok. -Good.

  • So, we had one muscle in a subfunction while the other muscle may have a hyperfunction.

  • Can you demonstrate a deep squat one more time?

  • Do you still feel your hip flexor being stressed? -No, it's less now. I get deeper and am more relaxed.

  • But you still feel your hip flexor slightly? -Yes, left side. -I see, all right.

  • Lay down, feet in my direction.

  • Lay down on your back.

  • Just a quick thing, if you feel a compression.. Many people feel a stressed hip flexor in this position.

  • Those athletes tend to lean their upper body forward during squats.

  • It usually looks like this. That would be their squat technique. You probably saw that already.

  • They get in position like a skier. They won't get lower but their upper body is heavily bent forward.

  • But you should keep the straight upper body. It's because their hip flexor pulls the upper body in front.

  • That's the case for you, even though you are good at squats anyway.

  • Your hip flexor has a hyperfunction while your buttocks doesn't work good enough.

  • That's why he leans forward. His hip flexor pulls too much.

  • You should loosen your hip flexor and activate your gluteal muscle.

  • So, since your hip flexor is very stressed, I'll try to loosen it up now.

  • What I'll do now can be done with trigger or lacrosse balls as well since you will be on your own often.

  • Focus on the muscle you want to loosen up. In your case it's your hip flexor.

  • You don't really need to know which muscle has an issue, but you need to find the spot that hurts.

  • I'll find the problematic spot and try to work on it. I'll try to get between the muscles.

  • I know, looks a bit awkward but whatever. For him it's very demanding right now though, I'm aware of that.

  • I go between muscles and try to get deeper. His hip flexor even affects his lower rib.

  • I already feel his problem, that exact muscle has a hyperfunction and reveals it to me.

  • Again, you don't have to spend 10 mins every day with backrolls or exercises on that issue.

  • 2-3 minutes are enough and you are good to go.

  • You also had an issue with your inner leg, where was it? -Left side. -Left, ok.

  • Done with the top. Does that hurt? -No. Nothing. -Let's see here.

  • There we go! He has an blockade here as well, he can't rotate his left leg outwards good enough.

  • So if he can't get his leg outwards, you need to rethink the other direction.

  • Abductors let your leg rotate outwards, on the opposite your adductor.

  • His issue is that the adductor pulls his leg too much inwards.

  • Therefore: loosen up your adductor and activate your abductor.

  • What I do right now is simply opening his stressed adductor.

  • If you can't do that, focus on activating muscles.

  • That means, train gluteus medius and gluteus maximus to prevent inward knee rotation.

  • You're almost done, no more pain soon. Excellent, relax your muscles. Do a slow deep squat again.

  • See if you're more comfortable now..

  • Well, I feel my right side now since my left side is so relaxed. -Left is good and right is improvable?

  • Good. So it's about activating both sides obviously.

  • Now, how do I activate my gluteus maximus without stressing my ischiocrural muscles too much?

  • Because you might have an issue with activating those two muscle groups. Let me show you something.

  • Lay down with your face to the ground.

  • Do the following. Left knee is stretched, now simply raise the left leg. And lower again.

  • So the leg raises through which joint? The hip. That means.. lower your leg again.

  • That means if he raises the leg through the hip, which muscle should works first?

  • Reverse side of his thighs or gluteal muscle? -His buttocks. -It should be his gluteus, yes.

  • His gluteal muscle should activate at first. The muscle closest to the joint should be the first to activate.

  • Now, let's test this. Stay relaxed.

  • I'll put one fist on his gluteus and one on his thighs. Raise the leg again. And loosen up.

  • Relax, relax. And raise again. And relax.

  • His issue is, that he activates the reverse side of his thighs at first when it should be his gluteus.

  • In his case, his femoral head is pressured by his thigh at first.

  • That means his gluteal muscle hasn't got enough strength. He should work on that exclusively.

  • We could do the same with the other leg to see what's up. Try it yourselves now.

  • Just be sensitive with your fists. Don't go for a brawl! Try to feel what's up.

  • You put one fist on the gluteal muscle and one on the thigh. The athlete then raises his leg.

  • Be intuitive about it. Don't focus too much on activating exact muscles. Normally raise the leg.

  • You'll notice with your fists if it's his gluteal muscle or his thigh who activates first.

  • If he bends his leg, his leg flexor should activate at first, right? -Yes, but.. You're right.

  • In this case he works through his hip so his gluteal muscle needs to work at first.

  • The hip joint needs to be centered at first, that's a gluteus maximus task.

  • You exemplify that by the pressure on your fists? -By the contraction of his muscles.

  • When I put my fists on here I feel.. -What contracts at first, yes. -Exactly.

  • You simply observe with your fists what contracts at first - thigh or gluteal muscle?

  • Everyone can test that, doesn't matter if you're a professional or not. Try it out.

  • Get in a group of two and check the raising leg with your fists.

  • Concerning squats, what happens if his buttocks are too weak, his upper body leans forward?

  • If your reverse thighs work too much it pressures its bone into the femoral head.

  • That's an issue and reduces performance of your gluteus maximus heavily.

  • If you want to squat properly, you need to activate and work with your hip at first.

  • You might get injured as well but at the very least you're facing a decrease in performance for sure.

  • In the end it's about performance and you can increase it this way.

  • Try it yourselves.

  • Sure you can swap, just try yourselves.

  • You're done already? Get in a group of two.

  • I'll observe you.

  • Be very easy with your fists, don't pressure your partner.

  • Apply a loose pressure.

  • You feel something? -For me his thigh moves up at first. Well, now it's the opposite I'd say.

  • He focusses on it now. The more he focusses the more he'll influence the movement.

  • That's positive though because he himself learns to control what moves at first.

  • He moved the thigh at first, now he does good. -All right. Swap now.

  • Doesn't matter which leg you use at first.

  • Do an intuitive movement. If you focus on it, you'll make sure your buttocks activate at first with ease.

  • Your thigh moves at first? Many people have that. -I noticed myself, yes. -Oh you do? All right.

  • Yes I felt my thigh moving up at first, is it good or bad now? -It's bad.

  • Basically it means that if you're able to improve activating your gluteus muscle, you'll improve on squats.

  • That sounds good. -That's the main thing about it. Mobility is always about muscular effort.

  • If I can't move properly or my muscles don't activate good enough, I'll have a weaker performance.

  • As an athlete though I always want to make sure my muscles activate accordingly.

  • In our case that means, gluteus first, reverse thigh next.

  • Everyone done? -Yes!

  • Now, why the combination of gluteus and reverse thigh? Why's that important?

  • Think of a back squat. Is it hip or knee joint that do the main movement? Hip joint obviously!

  • The back squat is a hip-dominant exercise, while the front squat is a knee-dominant exercise.

  • In the end it's about generating strength via my hip, therefore my gluteus needs to work before my thigh.

  • If I want to improve on that now, meaning activating my gluteus for squats..

  • ..I need to work within the lower area of my range of motion.

  • That means that my gluteus muscles start working propely at 90 degree onwards. Focus on the lower area.

  • So let's say you want to improve on your gluteus, you could add partial repetitions in the lower area.

  • Think of partial squats below 90 degree, that'll activate your gluteus.

  • Up until 70 degree it's mainly your reverse thigh that's activated. See what I mean?

  • Let me show you from the side.

  • If I do a squat.. up until 70 degree, like this, it's my reverse thigh working.

  • From 90 degree up until the deep squat it's my gluteus working.

  • From the deep squat up until 90 degree it's my gluteus working again.

  • From 70 degree onwards it's an increased activity within my reverse thigh again.

  • This way you can determine if you got to activate reverse thigh or gluteus.

  • Bodybuilders who aim for a bigger gluteus name that 'partial squats within the lower third'. They do it.

  • You're right! So everyone knows what's up for tomorrow, partial squats within the lower third!

  • That'll help increase your buttocks! Good, let me find closing words.

  • I hope you enjoyed it, I'm very glad all of you participated. Thanks for your time and see you soon!

  • Thanks for coming.

  • Very well done, thank you! -Thanks.

  • Deep squats tomorrow!

  • I definitely enjoyed it. I learned a lot, especially about my ankle joints which are an issue.

  • I couldn't do a deep squat because of them. I know now that I need to work on my ankle joints.

  • Amazing, you learn a lot of new stuff. I noticed that improving on small things is of importance.

  • That really helps your squat performance.

  • In the end we only covered a small area, mobility itself is a huge topic.

  • We did some small but effective exercises that are doable for everyone.

  • Mobility is a big topic where you need to adapt individually.

Hello everyone, nice to see you around and welcome to today's mobility workshop!

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