Dragon squat session (follow along flexibility and strength)
Physical Empowerment・2 minutes read
Perform a series of balance and stretching drills, including single-leg balance, foot reaches, cross leg stretches, hamstring stretching, and Dragon squats, targeting different muscle groups and improving flexibility, coordination, and strength. Each drill focuses on specific movements and body parts, with varying durations and repetitions to enhance overall physical fitness and mobility.
Insights
- The text outlines a series of detailed and structured drills focusing on balance, flexibility, and mobility, with a gradual progression from single-leg exercises to more complex movements like Dragon squats.
- Each drill is designed to target specific muscle groups and joints, promoting overall body awareness and control while incorporating elements of strength and stability training to enhance physical performance.
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Recent questions
How do I improve balance?
Practice single leg balance drills, shifting weight and exploring movements for 60 seconds on each side.
What is a sliding foot reaches drill?
It involves reaching in four directions, using arms and torso for balance, aiming for three reps on each side.
How can I stretch my hamstrings effectively?
Perform gentle bouncing stretches with elbows reaching towards feet, followed by gentle swings and pausing for five seconds on each leg.
What is a cross leg stretch?
Hug your shin, bring knee to chest for 10 seconds, repeating for two rounds on each side to stretch your legs effectively.
What is a Dragon squat demonstration?
It involves pistol squats, sliding rotational shrimp squats, and hand-supported hovers, aiming for five reps each side for three rounds to improve lower body strength and flexibility.
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Summary
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Balancing and Stretching Exercises for Mobility
- Start with single leg balance drill, shifting weight to one side, lifting the opposite leg, exploring free space with ankle, knee, hip movements, spending 60 seconds on each side.
- Proceed to sliding foot reaches drill, focusing on four directions, using arms and torso for balance, aiming for three reps on each side.
- Engage in cross leg stretch, hugging shin, bringing knee to chest for 10 seconds, repeating for two rounds on each side.
- Move on to hamstring stretching, bouncing gently with elbows reaching towards feet, then lifting one leg for gentle swings and pausing for five seconds, alternating sides.
- Conclude with Dragon squat demonstration, emphasizing comfort with pistol squats, followed by sliding rotational shrimp squats and bottom of Dragon squat hand-supported hovers, aiming for five reps each side for three rounds.
