Squat mobility 30 day challenge
Across the next 30 days we want you to improve your squat technique by completing our daily exercise every day.
By following our little and often method, we are going to improve your squat pattern by increasing the mobility and range of motion of your key joint structures and muscle groups.
Every day we have set you 1-2 key exercises or drills to complete, which are going to step by step improve the way you move.
By improving your squat mechanics we are going to be combatting and preventing a whole array of problems & injuries:
Stiff Lower Back
Tight Hamstrings
Calf Tightness
Plantar Fascial Issues
Ankle Stiffness
Build Better Habits today
Download your Free PDF Program or Follow along day by day below
Click on each exercise for access to short tutorial video
Remember that the focus of each of these exercises or drills is to spend time improving your range of motion, so don’t rush through the movements, give yourself time to breath and control each repetition.
Quality of your efforts is far more important than the quantity with this program
Day 1
Knee To Wall Test
1 x 1 (each side)
Measure the distance of your toes from wall without lifting your heel
Bodyweight Squat
2 x 10 reps
Film or take a picture for future reference
day 2
Squat Mobility
2 x 30s efforts
day 3
Rest Day
day 4
Kneeling Thoracic Reach
2 x 5 (each side)
Alternate sides
day 5
T-Spine Lunge
3 x 1 (each side)
Alternate sides
day 6
Rest Day
day 7
Banded Hip Flexor Stretch
2 x 1 (each side)
Great work completing your first week - let us know how you are getting on!
Day 8
Squat & Press
2 x 10 @ 3-5kg
Focus on increasing range of motion across the set
day 9
Rest Day
day 10
Spiderman Lunge
2 x 10 (5 each side) Between sets walk around to reset
day 11
Gorman Squat
2 x 10 @ 5kg
Focus on increasing range of motion across the set
DAY 12
Rest Day
day 13
Squat Mobility
2 x 45s efforts
Day 14
Weighted Calf Stretch
2 x 2 (each side)
Week 2 complete - whats been your favourite exercise so far?
day 15
Rest Day
day 16
Squat to Walk Out
1 x 10 reps
Focus on increasing range of motion across the set
day 17
Windmill
2 x 10 reps (each side) Between sets walk around to reset
day 18
Rest Day
day 19
Standing Adductor Stretch
2 x 5 reps (each side)
day 20
Wall Facing Squat
2 x 10 reps
Focus on increasing range of motion across the set
day 21
Rest Day
Week 3 done - need help with the rest of your training?
day 22
Pigeon Stretch
2 x 30s (each side)
day 23
Squat to Stand
1 x 10 reps
Focus on increasing range of motion across the set
day 24
Rest Day
day 25
Pancake Stretch
3 x 30-60s efforts
day 26
Squat Mobility
2 x 60s efforts
day 27
Rest Day
day 28
T-Spine Lunge
3 x 1 (each side)
Alternate sides
day 29
Squat & Press
2 x 10 @ 3-5kg
Focus on increasing range of motion across the set
day 30
Knee To Wall Test
1 x 1 (each side)
Measure the distance of your toes from wall without lifting your heel
Bodyweight Squat
2 x 10 reps
Film or take a picture for future reference