Improved Overhead Squat = Improved Full Body Mobility
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Improved Overhead Squat = Improved Full Body Mobility

Full body mobility course with an emphasis on the Overhead Squat
0.0 (0 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
1 student enrolled
Created by Wade Malesich
Last updated 12/2016
English
Price: $20
30-Day Money-Back Guarantee
Includes:
  • 1 hour on-demand video
  • 6 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Have full Functional Movement of the entire body for every sport.
  • Full body flexibilty, mobility, and stability for improved overall health
  • Be able to perform a full Overhead, front, and back squat
  • Move into a Olympic lifting technique improvement cycle
  • Start a strengthening cycle
View Curriculum
Requirements
  • A desire to to improve their full body flexibilty, mobility, and stability.
  • Basic knowledge of how to perform a squat.
  • Yoga bricks
  • Some light weights
  • Exercise bands
  • PVC pipe
  • Bar
Description

This is a full body mobility and flexibilty Course with an emphasis on the Overhead Squat. At the end of the course you'll have the flexibility, mobility, and stability to do a full back, front, and overhead squat. The Overhead Squat is a basic Functional Movement Test for all sports, and one of the most valuable assessments you can do. This single movement divulges crucial information about mobility and stability in the kinetic chain.The assessment tests for bilateral symmetrical mobility and stability of the hips, knees and ankles. When combined with the hands held overhead, this test also assesses bilateral symmetrical mobility of the shoulders, as well as extension of the thracic spine. This course helps you to improve mobility and stability through a series of  progressions. Once you have achieved all the goals for each exercise at a particular level you advance through to the next level until you've finished the course. This course is for people of all ages, any sport, if you want to get better at Crossfit, or you just want to feel more mobile. 

Who is the target audience?
  • The Overhead squat is a standard Functional screen/test for every sport
  • The Overhead squat is the ultimate indicator of full functional movement
  • Anyone who wants to increase full body flexibility, mobility, and stability
  • Anyone who specifically wants to improve their Overhead squat.
  • Anyone who generally wants to feel more loose and limber.
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Curriculum For This Course
56 Lectures
01:12:15
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Who should take this course?
1 Lecture 01:38
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5 Progression Levels
2 Lectures 06:29
Introduction
03:14

This course has built in Progressions. There are 5 progressive levels. Each level builds on the other. It's very important to complete each goal, for each exercise, and at every level before you move on to the next. By the end you will be more mobile throughout your entire body, and perform an overhead squat.

Preview 03:15
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Flexibility
13 Lectures 18:25

For every section there is a chart with a list of all the exercises, the targeted muscles or joints, and the goal for each exercise. You can't move on to the next section until you have completed the goals for each individual exercise for that section. If you perform an exercise and you can complete the goal for that particular exercise you can mark it off, and move to a different exercise. Some you might be able to complete right away, and others may take days or weeks. The more patient you are with each section, the easier the next section will be. Good luck, be patient, and be consistent.

Preview 01:56

The goal for this  exercise is to drop the heal as low as possibly. You'll know you've reached maximum stretch when you no longer feel resistance in the calves. 

Flexibility 1: Calf Drop
00:49

The goal for this exercise is to have the bent leg drop down until it touches the ground with no pain. 

Flexibility 2: Single Frog Leg
00:55

The goal for this exercise is to have one leg in a full squat against the rack, and the off leg touching the ground with no pain. 

Flexibility 3: Rack Double Hip Flexor
01:31

The goal for this exercise is to have at least the butt and side of foot against the rack, and the off leg touching the ground with no pain. 

Flexibility 4: Rack Cross-leg
01:01

The goal for this exercise is to have both feet wider than shoulder width apart.

Flexibility 5: Shoulder Width Squat
01:05

The goal for this exercise is to be able to grab the ankle with each hand. 

Flexibility 6: Prone Flamingo
00:48

The goal for this exercise is to have the wrist, elbow, and shoulders against the ground throughout the entire arch. 

Flexibility 7: Ground Angel
01:54

This exercise helps to get rid of any shoulder impingements that are restricting range of motion. 

Flexibility 8: Ground Angel with weight
01:16

The goal for this exercise is to get the arms at 90 degrees to the body. 

Flexibility 9: Box Lock-up
00:56

The goal for this exercise to to have the elbows completely lock out with hips flush against the floor.

Flexibility 10: Cobra
01:20

The goal for this exercise is to have your hands reversed with fingers and palms flush against the ground. 

Flexibility 11: All Fours Reverse Wrist
01:11
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Flexibilty II
8 Lectures 07:43

For every section there is a chart with a list of all the exercises, the targeted muscles or joints, and the goal for each exercise. You can't move on to the next section until you have completed the goals for each individual exercise for that section. If you perform an exercise and you can complete the goal for that particular exercise you can mark it off, and move to a different exercise. Some you might be able to complete right away, and others may take days or weeks. The more patient you are with each section, the easier the next section will be. Good luck, be patient, and be consistent.

Flexibilty II Chart
00:30

The goal of this exercise to maintain the shoulder, elbow, and wrist flush against the wall throughout the entire arch.

(2) Flexibility 1: Wall Stretch
00:53

The goal of this exercise to have one leg flush against the wall with knee, hip, and back in a vertical straight line.

(2) Flexibility 2: Couch Stretch
01:15

The goal of this exercise Is to lay with both wrists, forearms, and elbows against the ground.

(2) Flexibility 3: pigeon
00:52

The goal of this exercise Is to place the same side wrist, forearm, and elbow on the ground next to the foot. 

(2) Flexibility: Lunge
01:14

The goal of this exercise Is to have both shoulders flush against the ground. Shoulder, elbow, and wrist flush against the ground throughout the entire arch.

(2) Flexibility 5: Torso Twist
01:09

The goal of this exercise is for the shoulder, elbow, and wrist with the opposite hip, knee, ankle touching the ground.

(2) Flexibility 6: T Crossover
00:54

The goal of this exercise is to have the opposite foot touching the opposite hand. 

(2) Flexibility 7: Scorpion
00:56
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Mobility
10 Lectures 12:42

For every section there is a chart with a list of all the exercises, the targeted muscles or joints, and the goal for each exercise. You can't move on to the next section until you have completed the goals for each individual exercise for that section. If you perform an exercise and you can complete the goal for that particular exercise you can mark it off, and move to a different exercise. Some you might be able to complete right away, and others may take days or weeks. The more patient you are with each section, the easier the next section will be. Good luck, be patient, and be consistent.

Mobility Explained
02:27

The goal of this exercise Is to have toes 4 inches away from the bar & have same side knee touch the bar

Mobility 1: Knee Bar
01:02

The goal of this exercise is to do a squat with knees shoulder width apart, feet facing forward, and knees tracking straight forward. 

Mobility 2: Ankle Wall Squat
00:59

The goal of this exercise Is to do a full squat with hips below parallel and chest up. 

Mobility 3: Squat Support
01:07

The goal of this exercise is to increase the height until you can no longer touch the floor with butt. 

Mobility 4: Butt Drop
00:47

The goal of this exercise to have the shoulder, elbow, and wrist flush against the ground with a heavy kettle bell in the same side hand with no pain in the shoulder. 

Mobility 5: Shoulder Flexion w/ KB
01:05

The goal of this exercise is to have your thoracic or mid back region raised up at its highest point, while still allowing the butt to touch the floor, with hands on a bar in the overhead position. 

Mobility 6: Supine Overhead
01:48

The goal of this exercise to to have your finger tips touch the bar, elbow completely locked out, and having shoulder touch the bar by mobilizing the wrist. 

Mobility 7: Shoulder to Bar
00:54

The goal of this exercise Is it to have the bar in the front rack position with bar resting on the chest and the front of the shoulder, full grip on the bar, chest up, and elbows up to 90 degrees.  

Mobility 8: Front Rack
01:13

The goal of this exercise is to place your hands 1 inch wider (on each side) than your normal overhead grip position.

Mobility 9: Overhead Grip
01:20
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Activation
7 Lectures 07:00

For every section there is a chart with a list of all the exercises, the targeted muscles or joints, and the goal for each exercise. You can't move on to the next section until you have completed the goals for each individual exercise for that section. If you perform an exercise and you can complete the goal for that particular exercise you can mark it off, and move to a different exercise. Some you might be able to complete right away, and others may take days or weeks. The more patient you are with each section, the easier the next section will be. Good luck, be patient, and be consistent.

Activation Explained
02:32

The goal of this exercise is to stay in a squatted position for 15 min. 

Activation 1: No Rack Squat
00:30

The goal of this exercise is to actively raise the up to 90 degrees.

Activation 2: Hamstring Raise
00:31

The goal of this exercise is lift the butt until it is just past horizontal while contracting the butt and Hamstring muscles throughout the entire range of motion. Not contracting the hip Flexor muscles. 

Activation 3: Bridge
01:00

The goal of this exercise is to activate the lower, mid back, and butt muscles, and to lift up the chest to about half the height as when the elbows are completely extended and locked out. 

Activation 4: Back Extension Assisted
00:48

The goal of this exercise is keep the shoulder blades squeezed together in the back, while bring the arms forward to the front and touching hands together. 

Activation 5: Shoulder Blade Squeeze
00:37

The goal of this exercise is to activate the back muscles bringing the the shoulders back and down while performing a pass through with a full grip.  You should be able to perform a pass through with your hands 6 to 8 inches wider than shoulder width apart on each side. 

Activation 6: Shoulder Pass Through
01:02
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Stability
10 Lectures 10:44

For every section there is a chart with a list of all the exercises, the targeted muscles or joints, and the goal for each exercise. You can't move on to the next section until you have completed the goals for each individual exercise for that section. If you perform an exercise and you can complete the goal for that particular exercise you can mark it off, and move to a different exercise. Some you might be able to complete right away, and others may take days or weeks. The more patient you are with each section, the easier the next section will be. Good luck, be patient, and be consistent.

Stability Explained
02:08

The goal for this exercise is to activate the hip external rotator muscles by squeezing the butt, and pulling the leg back till the knee touches the wall. 

Stability 1: Lower Wall Angel
00:35

The goal for this exercise is is to lift the upper chest off the ground about half the height of the cobra stretch, and hold it for an extended period of time. 

Stability 2: Back Extension Hold
00:59

The goal for this exercise is to bring the PVC Pipe up Into extension up to about 80 to 90 degrees. 

Stability 3: Reverse pass through
00:37

The goal for this exercise is stand about 9 inches away from the bar activating the lower trap and back muscles throughout the entire range of motion. 

Stability 4: Overhead Flexion
01:12

The goal for this exercise is to Twist as far as you possibly can while still engaging all the stability muscles to support the movement. 

Stability 5: Weighted Torso Twist
01:15

The goal for this exercise is to sit on the floor against the wall with heels, back of knee, and butt, with low back, upper back, and back of head pressed into the wall. 

Stability 6: Wall Sit
00:51

The goal for this exercise is to have shoulders, elbows, and wrist (with low back flush against wall)  touching the wall throughout the entire range of arc. 

Stability 7: Wall Angel
01:18

The goal for this exercise is perform a full squat with toes touching the wall. 

Stability 8: Wall Facing Squat
00:40

The goal of this exercise is to perform a wall facing overhead squat with PVC Pipe and toes touch the wall. 

Stability 9: Wall Facing Overhead Squat w/ PVC pipe
01:09
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Full Functional Movement
4 Lectures 06:33

For every section there is a chart with a list of all the exercises, the targeted muscles or joints, and the goal for each exercise. You can't move on to the next section until you have completed the goals for each individual exercise for that section. If you perform an exercise and you can complete the goal for that particular exercise you can mark it off, and move to a different exercise. Some you might be able to complete right away, and others may take days or weeks. The more patient you are with each section, the easier the next section will be. Good luck, be patient, and be consistent.

Full Functional Movement Explained
03:03

The goal of this exercise is squat while keeping the chest up, butt back, knees out while dropping below parallel. Activate Glutes and stand up. 

FFM 1:Back Squat
01:05

The goal of this exercise is squat while keeping the chest up, elbows up, butt back, knees out while dropping below parallel. Activate Glutes and stand up. 

FFM 2: Front Squat
01:12

The goal of this exercise is squat while having a full grip, elbows locked out, shoulders back and down, keeping the chest up, butt back, knees out while dropping below parallel. Activate Glutes and stand up. 

FFM 3: Overhead Squat
01:13
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Conclusion
1 Lecture 01:01
Conclusion
01:01
About the Instructor
Wade Malesich
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1 Student
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Get back to doing what you love

My chiropractic degree makes me a specialist with the musculoskeletal system, and in joint manipulation. My massage therapy degree, of over 700 course hours, my certification in H.M.T. and years of massage therapy exerperience makes me an expert in myofascial adhesions and scar tissue. I've been recruited to provide care for multiple different sporting events with big name sponsors.