 Welcome back to Sportacus, Eddix. G and Jaco, it's about the tenth time we've done this, but we're trying to be cool. Georgie's got a Google and we're doing, doing cool squats. What's your favorite cool squat, Georgie? What's your favorite, what's your favorite cool squat? What's your favorite, yeah, dragon. Dragon? Why, why do you think the dragon's so cool? Anyway, what we're going to do is we're going to calm ourselves down and then we're going to show you some cool little moves and simple little tools you can use to have a little bit, you can see how fun it is, how much fun we're having with the training, so fun we can't even talk and that's what we're going to cover in this YouTube video. When you've been working on your hips and your ankle mobility, you're then able to start to do some pretty cool single leg squat variations. Things like dragon pistols, pistol squats, sissy squats, shrimp squats, if I missed anything. Cossacks. Cossack squats. So she showed us, so pistols, we're talking about pistols and we're talking about cossacks. We're looking at something like this and then a cossack when your hips are nice and open you ever sit down things like this. And we've got dragon pistols, that one. Coming into here and back up, totally felt impossible when I first ever tried to do that. Sissies or shrimps? Balance comes an issue in these, coming down, keeping the hips on there. And back up and shrimps. A bit of bounce around. Something like these. You do a double-handed one normally. Oh, right. Two hands. This is hard. Making me do these without warming up. Yes, there we go. So whether you're doing any of those, we've got a number of different tools that you can use and they apply to each and every one of them. So we can do things like partial reps, we can do things like raising the heel, we can do things like e-centrics, we can use counterbalance weights. We're going to show you some examples and some options that you can use for each of these and one of the probably the jobs is going to be best to you is like which tool is most efficient for the thing that you're working on. These just allow them to be more accessible depending on where your flexibility, where the strength and mobility is at. And the tools we're going to show you are some of the best ones we find for each of those different movements. So first up we've got a pistol squat. So George is just using a little bit of a heel raise. One of the big things with a pistol squat is we have so much weight out in front of us with this straight leg that we tend to end up toppling backwards. Having that heel raised up ever so slightly just helps us distribute our weight a little bit more evenly, gives you a little bit more feeling of having that ankle dorsiflexion but makes that counterbalance aspect of having the leg out in front a little bit easier to cope with. So having a heel raise for the pistol squat is a great option. Next up dragons where we can go through raising yourselves up. So whether you think of this I wouldn't necessarily think of this as like a partial range but it sort of almost is in a way because one of the biggest challenges on a dragon squat or dragon pistol is being able to have this leg up off the floor. So by raising you up you're able to go through the full motion but it's not the same type of full range that you're going to need compared to when you're on the floor and all you do is gradually work the plates down just like with the heel raise you gradually reduce that heel raise. Jack is going to show us a sissy squat and we're going to use the negative phase to build strength through the range so he's going to start standing tall, have his arms out in front and squeezes glutes. Hips need to be an extension throughout the movement so we're trying not to let that happen and instead squeezing the bone keeping hips open. So on his toes he's now going to let the knees come down towards the floor he's going to fight that tension as much as possible maybe even add bits where he pauses hold it for even longer even came up a little bit tiny bit more why he's holding that evil lady once he gets the floor he's not going to drop he's going to go so softly onto the ground so he's building strength all the way into that base position fighting as long as he can soft touchdown to come out he can sit back and take himself into a low squat and stand back up obviously use your hands if you need to that's a great way to just build that strength through the range for your sissy squat so the other one that we're going to go through is our shrimp and for the shrimp we're going to use a target base so having an elevated platform means it's just going to go through the partial range holding that foot sending the knee to the target behind squeezing the glutes and standing up to the top so hips are an extension at the top obviously having this arm out in front is going to help distribute his weight into the right position that makes him feel easier to move and over time what he's going to do is lower the plates down until he can perform this movement on the floor and we've got one more which is our cossack so for the cossack squat we can use a external load and you can use this as a bit of a weight by a sight in front we can also add the heel raise which is going to help with the range of motion and door deflection at the ankle holding the weight out in front is going to stop jacko from falling backwards i'm like chasing him around now so from there arms are straight and that's something to notice otherwise it becomes a weighted cossack whereas um if the arms are in front it's more of a weight bias it's helping to pull him out in front yeah that's four kilo so it's not you'd be surprised you think all weighted this is actually making it way easier yeah because it's just a little bit of weight it's providing me with a little bit of counterbalance you know equally over time we can start to get rid of that um heel raise and feel like okay starting to get comfortable in here then actually maybe we can get rid of the counterbalance weight all together the idea being you can use a combination of some of these tools don't try and use them all at once try to use the thing that's most applicable for you and then gradually we're trying to wean our way off the need to use that tool as you're building up particularly the um ability around our ankles and around our hips to allow us to do these cool movements we find them fun and it's just a different way to challenge the lower body keep training still interesting for the lower body and have a little bit of fun so a few different tools you can use to do some what georgey says is cool squats um and if you're interested in improving your mobility a little bit more so you can start to have fun with your training the more range you've got the better your body feels but equally you're able to do have some more fun and do some more cool things with your body then check out the new mobility program we've we've got a whole series of workouts and exercises and a progressive way for you over a series of weeks to build up your movement your mobility and your strength so you can start to have more fun with your training the details are in the description below georgey use one of those accents you've got for the class dismissed