This is part of ‘The Floreio Project’
Ido’s Squat Clinic (perform 10 reps per side)
- Dynamic Soleus Stretch
- Hip Rotations on all fours
- Squat Hip Rotations
- Static Toes Stretch
- Dynamic Toes Stretch
- Static Squat Position
- Dynamic Squats
Ido’s Squat Clinic 2.0 (10-30reps if dynamic. 10-30sec if static.)
- Knee Push aways (if possible, straighten elbow)
- Knee Push away (static hold)
- Sky reaches (if possible, extend range)
- Sky reach (static hold)
- Buddha prayers (extend range with fist to fist)
- Squat bows with thumbs up (extend range by fist to fist)
- Squat bow (static hold)
Basic Shoulder ROM and Stabilization Routine
- External rotation (10-15 reps)
- Lateral raise to 45deg (10-15reps)
- Arms overhead: 10 reps of each:
- rotations clockwise,
- rotations ccw,
- forward/back,
- hold stretched position at end for 10sec
- Arms in a T position, repeat above protocol
- Arms down below, repeat above protocol
Scapula Mobilization Routine (10 slow reps, pause at both ends)
- Finger Pulses
- Palm Pulses
- Side to Side Palm Rotations
- Front Facing Elbow Rotations
- Side to Side Wrist stretch (lean/push away)
- Rear Facing Wrist stretch – palms down
- Rear Facing Wrist stretch – palms up
- Rear Facing Elbow Rotations (star trek vulcan salute)
- Forward Facing, Lean Forward as much as possible
Ankles
- 10 Heel Raises -> 10 steps forward and 10 back on toes
- 10 Toe Raises -> 10 steps forward and 10 back on heels
- 10 Inversions -> 10 steps forward and 10 back inverted
- 10 Eversions -> 10 steps forward and 10 back everted
