Jakob | Move or Die

I. High Step Up - Unloaded - Use an object that has about knees height - Step with one foot on it - Now slowly shift the weight over the front foot - Until you can lift the rear foot from the floor - Lower slow and with control Do 3-5 Reps per Side / 2-3 Sets / Rest 60" in between

II. Unilateral Sit Downs - Use an object that has about knees height - Your back faces the object - Stand about a foot length apart - Now slowly and controlled sit down - Come up again without momentum Do 3-5 Reps per Side / 2-3 Sets / Rest 60" in between

III. Sissy Squat w. Object - Use an object that has about knees height - Stand about a foot length apart - Come onto the palms of your feet - From there push the kness forward - Do till the knees touch the object - Hips stay open Do 5 Reps / 2-3 Sets / Rest 60" in between

IV. Medial Squat - Start bilateral - From there slowly and controlled: - Bring the knees to your centerline - Work very careful AND don't overdo Do 2-3 Reps / 2-3 Sets / Rest 60" in between

V. Shrimp Basic Level - Start with one shin flat on the floor - The other leg is standing - Now shift the weight to the front foot - Let your arms lead the shift - Come up without pushing with the rear leg - Come back down again without impact Do 3-5 Reps per Side / 2-3 Sets / Rest 60" in between

VI. Unloaded Split Squat (Bulgarian) - Use an object that has about knees height - Your back faces the object - Place the toes of one foot on the object - Knees should be about the same height - Now lower down till the rear knee touches the ground Do 3-5 Reps per Side / 2-3 Sets / Rest 60" in between

VII. Eastern Squat - Start bilateral - Take a cross step behind you - Now you are on the outer edges of your feet - From there do a squat - Support with hands in the lowest position if needed Do 5 Reps / 2-3 Sets / Rest 60" in between

This tutorial is unique on 𝕏. Bookmarking it is smart. Sharing it is even smarter. And smart people are my friends. Have a pleasent weekend, Jakob - MoD