Squat Rack / Other
The goal of these exercises is to change your habits and improve your performance, whether that be on a field or in everyday function. Our focus is on 4 main categories.
1: Breathing
How well you can breath through an exercise and create a relaxed state while achieving the movement
2: Core Ability
Our core is the main mover of our body. The more confident we can become in utilizing our core in everyday movements, the easier and more efficient we can move.
3: Feet Alignment and Ability to Utilize Your Base
Our feet are so important when it comes to balance and force generation. The more control we have over them, the easier and stronger we can move.
4: Knee and Hip Alignment and Function
Where our knees stack and hips are aligned is important when it comes to total muscle recruitment. We need to create a symmetrical and functional body in order to prevent injury and perform at our highest level.
Our goal at The Mobility Pod is to improve the way we move by increasing our ability in these categories through complex movements. These exercises may seem hard at the time, but the more we work on being uncomfortable the higher our overall ability will become.
-
Smith Machine SUMO Hold
Developmental / Intermediate
KEYS:
WIDE STANCE WITH SHINS CLOSE TO THE BARBELL TO START
FEET STAY CONNECTED TO THE GROUND AND KNEES PUSHED OUT TO KEEP CHEST TALL
CHEST MUST BE AT A NEGATIVE ANGLE
ONLY PULL INCE YOU ARE SET1 Peter 4: 10-11
-
Barbell Sumo Hold (Front View)
Developmental / Intermediate
KEYS:
WIDE STANCE WITH SHINS CLOSE TO THE BARBELL TO START
FEET STAY CONNECTED AND KNEES PUSHED OUT TO KEEP CHEST TALL
CHEST MUST BE AT A NEGATIVE ANGLE
ONLY PULL ONCE YOU ARE SETÂ1 Peter 2: 1-3
-
Barbell Sumo Hold (Back View)
Developmental / Intermediate
KEYS:
WIDE STANCE WITH SHINS CLOSE TO THE BARBELL TO START
FEET STAY CONNECTED AND KNEES PUSHED OUT TO KEEP CHEST TALL
CHEST MUST BE AT A NEGATIVE ANGLE
ONLY PULL ONCE YOU ARE SETÂ1 Peter 1: 14-16
-
Overhead Squat
Activation / Advanced
KEYS:
KEEP FEET CONNECTED TO THE GROUND WITH KNEES ALIGNED OVER THE 3RD TOE
KEEP CHEST FROM BOWING
LATS KEEP ARMS EVEN
ENGAGE OBLIQUES1 Peter 4: 6-8
-
EB Reverse Hyper
Developmental / Beginner
KEYS:
MAKE SURE FEET ARE HANGING AT THE BEGINNING
AS YOU MOVE UP, YOUR HEAD MOVES WITH YOUR FEET
CONTROL THE REP
KEEP FEET TOGETHER1 Peter 2: 6-7
-
Weighted Seated Goodmorning
Developmental / Advanced
KEYS:
FEET STAY CONNECTED TO THE GROUND
KNEES ARE PUSHED OUT AND ENGAGE GLUTES
FOCUS ON MOVING WITH YOUR OBLIQUES
PREVENT CHEST FROM BOWING1 Peter 1: 8-9
-
Bench Elevated Split Squat on Toes
Developmental / Beginner
KEYS:
FEET STAY STRAIGHT AND CONNECTED TO THE FLOOR AND THE BENCH
FRONT KNEE STAYS ALIGNED OVER YOUR 3RD TOE
CHEST STAYS TALL AND CORE STAYS ENGAGED
ALLOW YOUR FRONT HEEL TO COME OFF OF THE BENCH DURING THE REP
FRONT KNEE MOVES PAST YOUR TOE1 Peter 3: 8-9
-
Smith Machine Toe Squat
Activation / Advanced
KEYS:
FEET STAT IN FRONT OF CHEST
KEEP HEELS OFF OF THE GROUND
KNEES MOVE OUT FIRST, THEN YOU MOVE DOWN1 Peter 1: 6-7
-
Trap 3 Raise
Developmental / Intermediate
KEYS:
BACK STAYS IN NEUTRAL POSITION
LOCK CHEST IN PLACE WITH OBLIQUES PREVENTING BOWING IN YOUR CHEST
WEIGHTS MOVE OUT SLIGHTLY ABOVE YOUR HEAD
SLOWLY MOVE DOWN FOR A 5-SECOND INTERVAL
GOAL IS TO DO 7 REPS IN A ROW1 Peter 4: 12-13
-
External Rotation
Developmental / Beginner
KEYS:
ELBOW STAYS IN THE SAME SPOT
MOVE SLOWLY WITH PALM FACING DOWN1 Peter 2: 10
-
Powell Raise
Developmental / Beginner
KEYS:
WEIGHT MOVES IN FRONT OF EYES
PALM STAYS FACING DOWN
ARM STAYS LOCKED OUT1 Peter 2: 22-25
-
Heel Elivated Back Squat
Activation / Beginner
KEYS:
FEET STAY CONNECTED TO THE GROUND
ENGAGE OBLIQUES TO KEEP CHEST TALL
KEEP KNEES ALIGNED OVER 3RD TOE1 Peter 2: 11
-
Heel Elivated Front Squat
Activation / Intermediate
KEYS:
FEET STAY CONNECTED TO THE GROUND
ENGAGE OBLIQUES TO KEEP CHEST TALL
KEEP KNEES ALIGNED OVER 3RD TOE1 Peter 2: 20-21
