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SQUAT RACK MOBILITY CHALLENGE (90 seconds) The CHALLENGE was to create a full-body mobility flow* using NOTHING but a squat rack. By definition a "FLOW" is a series of drills put together in a LOGICAL ORDER. In this we looked at all the parts needed for a WORKOUT that involved: (1) Rowing - bending at the hips (2) Squatting - opening the hips (3) Pull-ups - arms extended overhead (4) Jumping - ankles bending DON'T FORGET... Get a BODY BLUEPRINT. ✔I will assess you from HEAD TO TOE. ✔Figure out W
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🧠 Mobility Check: Front Rack Challenge 🏋️‍♂️ How flexible are your wrists and shoulders? Try holding a proper front rack position: ✔️ Elbows high, at or slightly above bar level ✔️ Bar rests on your shoulders, not your hands ✔️ Upright torso ✔️ Wrists extended but relaxed, with all fingers gripping the bar 🎯 Why does “elbows high” matter? It keeps the bar stable on your shoulders and prevents the upper body from collapsing forward. If your elbows drop, it increases strain on the wrists and sp
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