Overhead Squat Mobility (Vault)

Day 1

A1. Boot Strappers (2 x 8)
*2s pause in hinge & squat
*short rest between sets
A2. Roll Feet (2 x 0:30 / side)
*focus on your arches
*use lacrosse ball

B1. Elevated Cat Pose (2 x 1:00)
*directly into B2
B2. Foal Roll Lats (2 x 0:30 / side)
*directly into B1

C. Couch Stretch; 2:00 per side

D. Overhead Squat Hold (3 x 10-15s)
*take “before” photos

E. Overhead Squat (3 x 5) @3311
*How to read tempo
-3s Lower
-3s Pause
-1s Raise
-1s Reset

Day 2

A. ZOAR Squat Sequence 1.0

B1. Foam Roll Lats (3 x 0:30 / side)
*directly into B2
B2. PVC External Rotation Stretch (3 x 0:30 / side)
*complete on both sides
*directly into B3
B3. 90-90 Raises (3 x 12 / side)
*use a light band, full range

*directly into B1

C1. Frog Stretch (2 x 1:30)
*directly into C2
C2. BTN Press (2 x 6-8)
*Behind-the-Neck, Snatch Grip
*directly into C1

D. Calf Stair Stretch (2:00 / leg)

E. Air Squat Hold: Accumulate 2:00

Day 3

A1. Foam Roll Back (2 x 0:45)
*short rest into A2
A2. PVC Dislocates (2 x 10)
*short rest into A1

B1. T-Spine Opener (3 x 1:00)
*Kettlebell or Dumbbell Anchored
*directly into B2
B2. Barbell Strict Press (3 x 8-10)
*exaggerate an open shoulder in the lockout of each rep
*directly into B1

C. Kneeling Hip Flexor Stretch (1:30 / side)
*use a band for joint distraction

D. Rig-Supported Squat Hold (2:00)

E1. Overhead Squat (5 x 3)
*on each rep hold a long pause in the bottom.
*long is relative and subjective
E2. Targeted Mobility Work (5 x 0:20)
*per side if applicable
*pick your biggest weakness
-Option 1: Elevated Cat Pose
-Option 2: Frog Stretch
-Option 3: Couch Stretch
-Option 4: Achilles Stretch

Day 1

A1. Seal Push-Ups (2 x 10)
*directly into A2
A2. Alternating Scorpions (2 x 10)
*directly into A1

B1. Seated SL Hip Rotations (2 x 12 / leg)
*Single Leg (SL)
*directly into B2
B2. Foam Roll Adductors (2 x 0:30 / per side)
*directly into B3
B3. Wide Stance Air Squat (2 x 12)
*place feet 6-10 inches wider than your normal squat stance
*drive knees out, working to create a stretch in the groin
*big toes should always stay in contact with the ground
*directly into B1

C. Couch Stretch; 2:00 per side
*add the banded distraction

D1. Seated Biceps Opener (3 x 30s)
*directly into D2
D2. Elevated Cat Pose (3 x 30s)
*directly into D1

E. SA Squat Therapy (3 x 5 / arm)
*Single Arm (SA), Rest as Needed

Day 2

A1. Bodyweight Kang Squat (2 x 8)
*2s pause in hinge & squat
*Short rest into A2
A2. PVC Dislocates (2 x 10)
*directly into A3
A3. PVC Passthroughs (2 x 5 / side)
*directly into A1

B. Elevated Pigeon Pose (2:00 / side)

C1. Lizard Stretch (2 x 0:30 / side)
*directly into C2
C2. Chest Stretch (2 x 1:00)
*directly into C1

D. T-Spine Opener (2:00)
*squeeze abs to keep pressure on thoracic spine, not lumbar

E. PVC Overhead Squat (5 x 5)
*start in snatch grip & narrow grip width each rep, ideally ending in your jerk grip

Day 3

A1. Cossack Squats (3 x 6 / leg)
*directly into A2
A2. Frog Stretch (3 x 0:20)
*directly into A3
A3. 90-90 Hip Rotations (3 x 12)
*directly into A1

B. Rig-Supported Squat Hold (1:00)

C. Seated Biceps Opener (1:00)

D1. Goblet Squat Hold (2 x 0:30)
*directly into D2
D2. Seated Biceps Opener (2 x 0:30)
*directly into D1

E1. Achilles Stretch (4 x 0:30 / side)
*directly into E2
E2. Overhead Squat Hold (4 x 10-15s)
*directly into E1

Day 1

A1. Rig-Support Squat Hold (2 x 1:30)
*directly into A2
A2. Foam Roll Quads (2 x 1:00 / side)
*directly into A3
A3. Prone PVC Dislocates (2 x 20)
*directly into A1

B1. High Pigeon Pose (1:00 / side)
*directly into B1
B2. Glute Med Stretch (1:00 / side)
*directly into B2

C. Goblet Squat (3 x 5) @23×1
How to Read Tempo
-2s Lower
-3s Pause
-eXplode Up
-1s Reset

D1. Dip Stretch (2 x 1:00)
*directly into D2
D2. Elevated Cat Pose (2 x 1:30)
*directly into D1

Day 2

A. ZOAR Squat Sequence 2.0

B1. Lax Ball Pec Roll (3 x 0:30 / side)
*place back of hand on low back
*directly into B2
B2. Seated Biceps Stretch (3 x 0:45)
*directly into B3
B3. Tabletop Glute Bridge (3 x 0:30)
*directly into B1

C. Supine Hamstring Stretch (2 x 1:30 / side)
*using band

D1. Chest Stretch (2 x 1:00)
*place forearms on two objects
*directly into D2
D2. Fingers-Facing Wrist Stretch (2 x 0:45)
*directly into D1

E. Barbell Overhead Squat (3 x 3)
*long pause in bottom of each rep
*rest as needed

Day 3

A1. Air Squat (2 x 8) @22×0
How to Read Tempo
-2s Lower
-2s Pause
-eXplode Up
-0s Pause at Top
*directly into A2
A2. Calf Raise (2 x 8)
*2s pause in the bottom of each
*directly into A1

B. Squatting Ankle Mobility (3 x 0:30)
*forearms push on thighs
*chest up, heels down

C. Seal Stretch (1:15)

D. Hip Flexor Stretch (2:00 / side)
*kneeling with banded distraction

E1. PVC Overhead Squat (5 x 10)
*rest as needed
*narrow grip each set
E2. PVC Pass Throughs (5 x 5 / side)
*rest as needed
*fight for locked out elbows

Day 1

A1. Boot Strappers (2 x 8)
*2s pause in hinge & squat
*short rest between sets
A2. Roll Feet (2 x 0:30 / side)
*focus on your arches
*use lacrosse ball
B1. Elevated Cat Pose (2 x 1:00)
*directly into B2
*0:00 – 0:20: passive stretch
*0:20 – 0:40: actively pull shoulders open, intensifying the stretch
*0:40 – 1:00: passive stretch
B2. Foam Roll Lats (2 x 1:30)
*directly into B1
*split time between sides as tightness dictates, does not need to be equal

C. Couch Stretch; 2:30 per side

D. Overhead Squat Hold (3 x 10-15s)

E. Overhead Squat (3 x 5) @3311
*How to read tempo
-3s Lower
-3s Pause
-1s Raise
-1s Reset

Day 2

A. ZOAR Squat Sequence 1.0

B1. Foam Roll Lats (3 x 0:30 / side)
*directly into B2
B2. PVC External Rotation Stretch (3 x 0:30 / side)
*directly into B3
B3. Banded Dislocate + Pull Apart (3 x 10)
*use light band
*narrow grip, but keep elbows straight
*directly into B4

B4. Banded Crossover – Squatting Victory (3 x 14)
*use light bands, full range
*directly into B1

C1. Frog Stretch (2 x 1:30)
*directly into C2
C2. BTN Press (2 x 6-8)
*Behind-the-Neck, Snatch Grip
*directly into C1

D. Calf Stair Stretch (2:00 / leg)

Day 3

A1. Foam Roll Back (2 x 0:45)
*short rest into A2
A2. Reverse Grip PVC Dislocates (2 x 10)
*short rest into A1

B1. T-Spine Opener (3 x 1:00)
*Kettlebell or Dumbbell Anchored
*directly into B2
B2. Barbell Strict Press (3 x 8-10)
*exaggerate an open shoulder in the lockout of each rep
*directly into B1

C. Hip Flexor Stretch (2:30 / side)
*use a band for joint distraction

D. Rig-Supported Squat Hold (1:30)

E1. Overhead Squat (5 x 3)
*on each rep hold a long pause in the bottom
*long is relative and subjective
E2. Targeted Mobility Work (5 x 0:20)
*per side if applicable
*pick your biggest weakness
-Option 1: Elevated Cat Pose
-Option 2: Frog Stretch
-Option 3: Couch Stretch
-Option 4: Achilles Stretch
*use same stretch as week 1

Day 1

A1. Seal Push-Ups (2 x 10)
*directly into A2
A2. Alternating Scorpions (2 x 10)
*directly into A1

B1. SL Hip Rotations (2 x 12 / leg)
*Single Leg (SL)
*directly into B2
B2. Foam Roll Adductors (2 x 0:30 / side)
*directly into B3
B3. Wide Stance Air Squat (2 x 12)
*place feet 6-10 inches wider than your normal squat stance
*drive knees out, working to create a stretch in the groin
*big toes should always stay in contact with the ground
*directly into B1

C. Couch Stretch; 2:00 per side
*add the banded distraction

D1. Seated Biceps Stretch (3 x 30s)
*directly into D2
D2. Elevated Cat Pose (3 x 30s)
*directly into D1

E. SA Squat Therapy (3 x 5 / arm)
*Single Arm (SA), Rest as Needed

Day 2

A1. PVC Dislocates (2 x 10)
*directly into A2
A2. PVC Passthroughs (2 x 5 / side)
*directly into A3
A3. Barbell Kang Squat (2 x 8)
*2s pause in hinge & squat
*short rest into A1

B. Elevated Pigeon Pose (2:00 / side)

C1. Lizard Stretch (2 x 0:30 / side)
*directly into C2
C2. Chest Stretch (2 x 1:00)
*directly into C1

D. T-Spine Opener (2:00)
*squeeze abs to keep pressure on thoracic spine, not lumbar

E1. Barbell Overhead Squat (5 x 5)
*start in snatch grip & narrow grip width each rep, ideally ending in your jerk grip
*directly into E2
E2. Elevated Cat Pose (5 x 0:20)
*actively pull shoulders open
*keep abs tight
*rest as needed, into E1

Day 3

A1. Cossack Squats (3 x 6 / leg)
*directly into A2
A2. Frog Stretch (3 x 0:20)
*directly into A3
A3. 90-90 Hip Rotations (3 x 12)
*directly into A1

B. Rig-Supported Squat Hold (1:00)

C. Seated Biceps Stretch (1:00)

D1. Goblet Squat Hold (2 x 0:30)
*directly into D2
D2. Seated Biceps Stretch (2 x 0:30)
*directly into D1

E. Achilles Stretch (2 x 1:00 / side)
*no rest between sides

F1. Calf Stair Stretch (4 x 0:15 / side)
*directly into F2
F2. Overhead Squat Hold (4 x 10-15s)
*directly into E1

Day 1

A1. Rig-Support Squat Hold (2 x 1:30)
*directly into A2
A2. Foam Roll Quads (2 x 1:00 / side)
*directly into A3
A3. PVC Dislocates (2 x 20)
*directly into A1

B1. High Pigeon Pose (1:00 / side)
*directly into B1
B2. Glute Med Stretch (1:00 / side)
*directly into B2

C. Goblet Squat (3 x 6) @24×1
How to Read Tempo
-2s Lower
-4s Pause
-eXplode Up
-1s Reset

D1. Dip Stretch (2 x 1:00)
*directly into D2
D2. T-Spine Opener (2 x 1:30)
*directly into D1

Day 2

A. ZOAR Squat Sequence 2.0

B1. Lax Ball Pec Roll (3 x 0:30 / side)
*place back of hand on low back
*directly into B2
B2. Seated Biceps Stretch (3 x 0:45)
*directly into B3
B3. Tabletop Glute Bridge (3 x 0:30)
*directly into B1

C. Supine Hamstring Stretch (2 x 1:30 / side)
*supine, using band
*pull toes towards shin
*keep the knee locked out

D1. Chest-Stretch (2 x 1:00)
*place forearms on two objects
*directly into D2
D2. Fingers-Facing Wrist Stretch (2 x 0:45)
*fingers-facing back
*directly into D1

E. Barbell Overhead Squat (3 x 3)
*long pause in bottom of each rep
*rest as needed

Day 3

A1. Air Squat (2 x 8) @22×0
How to Read Tempo
-2s Lower
-2s Pause
-eXplode Up
-0s Pause at Top
*directly into A2
A2. Calf Raise (2 x 8)
*2s pause in the bottom of each
*directly into A1

B. Squatting Ankle Mobility (3 x 0:30)
*forearms push on thighs
*chest up, heels down

C. Seal Stretch (1:15)

D. Hip Flexor Stretch (2:00 / side)
*kneeling with banded distraction

E1. PVC Dislocates (2 x 12)
*directly into E2
E2. PVC Overhead Squat (5 x 10)
*directly into E1
*narrow grip each set

F. Overhead Squat Hold (3 x 10-15s)
*take “after” photos on set #3