Email [email protected] with your evaluation videos

Complete the Evaluation Exercises so we can track your progress!

The Mobility POD

Live stream preview

Watch this video and more on The Mobility POD

Watch this video and more on The Mobility POD

Subscribe

Already subscribed? Sign in

Bench Elevated Split Squat on Toes

Squat Rack / Other • 27s

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 TOE

1 Peter 3: 8-9

Up Next in Squat Rack / Other

  • Smith Machine Toe Squat
    00:16
    Smith Machine Toe Squat

    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 DOWN

    1 Peter 1: 6-7

  • Trap 3 Raise
    00:36
    Trap 3 Raise

    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 ROW

    1 Peter 4: 12-13

  • External Rotation
    00:38
    External Rotation

    External Rotation

    Developmental / Beginner

    KEYS:

    ELBOW STAYS IN THE SAME SPOT
    MOVE SLOWLY WITH PALM FACING DOWN

    1 Peter 2: 10

×