# Squat Flexibility - Thursday/Sunday

Jump Rope · Front-to-back Leg Swings · Side-to-side Leg Swings · Ankle Mobility · Resting Squat · Wide Seated Hip Swivel · 90:90 Glute Stretch L · 90:90 Foot Lift L 5s/5s · 90:90 Glute Stretch R · 90:90 Foot Lift R 5s/5s · Downward Dog Walk + 30s · Lunge Ankle Rocks + 10s · Frog Rocks + 10s · Supine Hip Flexor Pulls 5s/5s · Squat Rocks + 10s · Supine Hip Flexor Pulls 5s/5s · Squat Rocks + 10s · Upward Dog · Child's Pose · Happy Baby · Dead Hang · Resting Squat

## Warm Up

- 1 × 3-5min Jump Rope
- 1 × 10 Front-to-back Leg Swings
- 1 × 10 Side-to-side Leg Swings
- 1 × 10 Ankle Mobility
- 1 × 30s Resting Squat

## Flexibility Work

- 1 × 5 Wide Seated Hip Swivel
- 1 × 30s 90:90 Glute Stretch L
- 1 × 5 90:90 Foot Lift L 5s/5s
- 1 × 30s 90:90 Glute Stretch R
- 1 × 5 90:90 Foot Lift R 5s/5s
- 1 × 10 Downward Dog Walk + 30s
- 1 × 10 Lunge Ankle Rocks + 10s
- 1 × 10 Frog Rocks + 10s
- 1 × 5 Supine Hip Flexor Pulls 5s/5s
- 1 × 10 Squat Rocks + 10s
- 1 × 5 Supine Hip Flexor Pulls 5s/5s
- 1 × 10 Squat Rocks + 10s

## Cool Down

- 1 × 30s Upward Dog
- 1 × 30s Child's Pose
- 1 × 30s Happy Baby
- 1 × 30s Dead Hang
- 1 × 30s Resting Squat