17/06/2021
Workout:
3 sets of each:
1) 3 each way: figure 8's on your toes
2) 15 x banded lateral walks with static bicep hold
3) 15 x banded overhead squat with side step
Tips :
2 ) 15 x banded lateral walks with static bicep hold : keep you knees straight, engage pelvic tilt and move laterally from the hip, keep your toes pointing forward to better engage glute minimus and glute medius.
3) 15 x banded overhead squat with side step:
The band should be tracking straight up and down from ankle to shoulder. Spine should remain neutral.
Common mistakes with an overhead squat:
1) Leaning to far forward
2) Holding the band too far behind the head
3) Arching back excessively
3) Rounding your lower back at the bottom of the squat
... Common causes for these mistakes:
Lack of ankle mobility, overhinging of the hips to create balance and pushing arms back like wings, tight hamstrings, shoulder restrictions and lack of mobilty in your thoracic spine, lack of mobilty in hips and pelvis ....
Try this before your overhead squats :
Strech and mobilize ankles, foam roll hamstrings, perform some hip mobilization exercises, trigger point shoulders with a hard ball, and mobilize your thoracic spine with a foam roller, practice pelvic neutral.
