MoveHow

What joint ranges of motion are required for your goal movements?
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is guided by this question. Here’s a sample Cossack squat focused tri-set. Shown in reverse, sped up X4:
1️⃣ Quadruped Hip Abduction Liftoffs
2️⃣ Humbled Knee Flexion Passive Range Holds
3️⃣ Cossack Squat / Lateral Squat Kinetic Stretching
🔑 Strength Training for your joints so you can
🤘 Join me for class every Sunday 10:30-11:45am




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Closed chain protraction and retraction
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Here’s a simple scapula drill I like to use to help clean up protraction and retraction. Balance a dowel or broomstick on your fingers and reach as far forward as you can, protracting the scapula. Reverse and pinch the shoulder blades together to pull the dowel toward you, retracting the scapula. See below for some common compensations to avoid.
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Scapula motion is often really sloppy. In protraction avoid letting the Tspine flex, make sure the chest is proud. During retraction the Tspine will extend or neck will crank, irradiate tension to prevent it. If you see the height of the dowel changing you are cheating, keep these honest! I like high rep sets (20+) during a warmup or cool down.
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