Day 6: Get Mobile, Go Deeper!

Improve your walking, running, squatting, and more! [MetaShred Extreme] [Deep Squat Mobility] Deep Squat Mobility Yo! Today’s exercise is called Deep Squat Mobility. - Benefits: This drill will improve ankle, knee, hip, and spinal mobility and boost performance in just about everything you do. It will also alleviate back, hip, and knee pain. - Performance: The goal here is to use your arms to assume a self-assisted squat position. This will enhance the stretch in addition to allowing you to spend more time in a deep squat position. Place your hands onto a box, bench, chair, ottoman, or couch that’s situated just behind you. You could also hold onto a fence, pole, or rail that’s positioned in front of you. Sit tall into a deep squat, stacking your hamstrings onto your calves and actively trying to spread your hips as much as possible. Try to minimize the amount of outward toe flare that occurs (15 to 30 degrees is ideal for most). Breathe deeply through your belly (not your chest) while holding this position, eventually adding some side-to-side motion. Play around with both a wider and closer stance for best results. - Prescription: Do this for 2 to 4 minutes on each side. Ideally, perform this mobility drill multiple times throughout the day: immediately upon waking, midday, and before bed. If you find that you have a tighter side, spend twice as long on that side. For best results, please make time to perform any or all of the previous mobility drills, especially the ones that you found to be particularly challenging. Get it done, and I’ll see you tomorrow with another drill. Let’s make a change! [BJ Gaddour] BJ Gaddour @bjgaddour Men’s Health Fitness Director Creator of The 21-Day MetaShred P.S. Follow [Men’s Health] on Instagram (@menshealthmag) for “The Daily #MetaShred” for busy men (and women) looking to burn fat and build muscle anytime, anywhere! Follow us on social media [Unsubscribe] | [Manage Your Email Preferences] | [Privacy Policy] Customer Service Dept., 400 South 10th Street, Emmaus, PA 18098 © 2016 Rodale Inc., all rights reserved. 13421_6