ATG split squats
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Why I love it: Nothing has ever made my squat feel so comfortable or warm. The first time I did these - they were hard as hell. As I spent more time HOLDING the bottom position - the easier and STRONGER I felt out of the of bottom of my squat. If I could only do one exercise to warm-up my squat - this would be it. I've given it to all my athletes and every single one has benefited from it. Give this a go - 3 x 7 reps - 3 second pause at the bottom.
About: This exercise forces you to get strong and comfortable in DEEP ankle dorsiflexion, while also driving a huge stretch in the hip flexors (hip extension), which most people are chronically tight and weak in!
Eccentric Hip flexor
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Why I love it: What I love about this is you're getting a ton of lengthening AND strengthening at the same time. These have completely turned around how my hips feel. I do this one every day. If your hips feel "tight" - give this a go for 3 sets 5 reps - 5 second eccentric.
About: With the amount our society sits on a daily basis, hip extension is one of the most commonly weak joint functions that plays a large role in how our entire body feels - from the knees to the low back.
Ankle reapers
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Why I love it: I have pretty damn good ankle mobility but my ankles always felt weak at the end range. After crushing these almost daily for a few weeks I finally felt like I could pull my ankles into that deep range position. It made me feel more locked in and less like I am smashing my shin into my ankle bone. Try 3 x 10 reps - 3 second active pause at the bottom.
About: Most people tend to stretch out the calves + achilles when struggling with tight ankles, but completely neglect the anterior (front) side of the joint. This exercise forces a strong contraction in the shortened range of motion of ankle dorsiflexion which can be massively helpful for holding onto that deep dorsiflexion range during your squats.
Tactical Frog
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Why I love it: I never realized how important internal rotation was. The tactical frog pairs a deep squat positions with a neutral spine WITH a nice internal rotation strengthening piece. This combo will unlock squat positions you never knew existed. I like when its 3 sets 8 reps - 2 second pause on the internal rotation hold.
About: The deep frog stretch accentuates deep hip flexion and abduction, while the strong contractions of the liftoffs help to drive a stimulus to the muscles responsible for internal hip rotation (massively important for squat mechanics).
Hip airplanes
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Why I love it: I do NOT love doing these BUT the benefits are incredible. This is by far the hardest movement in the primal mobility library for me. It took MONTHS of work to be able to do them without assistance. You'll feel parts of your hip that NEED so much work. 3 sets 5 reps but really try to do them without holding on to anything.
About: Leaning to control the hips through full range of abduction-adduction, is crucial for glute mobility as well as pelvic/hip stability - which is huge for feeling powerful as you drive out of the hole in your squats and cleans.
Thoracic sweeps
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Why I love it: SO many people miss out on thoracic rotation. Their mid backs hurt and they roll out and mash the shit out of it. This makes my upper back feel so much better. I can finally breathe after these. Once these are easy level up to the Primal Shoulder Checks to really challenge your active rotation.
About: Training passive rotation is a great introductory way to begin working your thoracic spine in new ranges of motion that will help to improve the front rack, and overhead positions. The way Matt cues this one is especially great for helping keep the legs locking in a position that reduces low back compensation.
Front rack Scap CARs
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Why I love it: I never knew my shoulders could feel so LOCKED IN. I did these before bench pressing one day and fell in love. I had 0 pain in my shoulders and I felt more powerful on my presses. Not much more to it than that! 3 sets of 3 reps - slow and controlled. Start very light.
About: The shoulder is the connection site of the humerus (upper arm bone) and the glenoid fossa of the scapula (shoulder blade) - if you aren't able to efficiently able to control the position of your scapula, your shoulders are more likely to deal with discomfort and weaknesses.
Eccentric Dip
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Why I love it: These have been added to my daily routine. They stretch and strengthen the deep ranges my shoulders get into when doing lots of CrossFit. Great warm-up and I do feel more stability with my pushing and pulling after them! I do 2 sets of 5 reps - 5 seconds eccentric!
About: The most common ways to approach shoulder mobility is to stretch out shoulder flexion - addressing active shoulder extension length in a controlled way is crucial for well rounded joint health!
If you'd like to give Primal Mobility's End Range Program a shot and see how this style of mobility training is an absolute game changer - just click here and use the link "