Mobility Monday: Toe Grab to Saigon Squat

The Exercise:⠀ Toe Grab to Saigon Squat⠀


I’m all about these combination movements. When you only have so much time to train your athletes, it’s important to work as efficiently as possible!⠀ ⠀ For the toe grab, ideally, you’ll have the mobility to reach down and grab onto your toes while maintaining straight legs. If you’re not there yet, it’s all right to bend at the knees. Don’t just think about bending forward for the stretch; actively drive the hips upward while simultaneously reaching down to grab the toes. You should feel a gentle stretch here, don’t push to the point of pain. ⠀ ⠀ Pull the hips down into the Saigon Squat position, keeping the feet in the same position. You should be actively pulling the shoulders down and back, retracting the scapula. This will help straighten out the upper back and it will activate the lats. There should be contraction in the muscles. Allow the tibia to come forward, increasing the stretch through the Achilles’ tendon and working ankle mobility through dorsiflexion. Slowly rock forward and backward just enough to shift the weight distribution through the feet. Alternate between having more weight in the forefoot, mid-foot, and heel. If possible, perform these barefoot! ⠀

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