Resources

The Shrimp Squat is a unilateral squatting movement that challenges balance, coordination, and lower body strength. Coach Will goes through the various stages of learning the shrimp squat starting with the:

1. Step Back Lunge

2. 1/2 Shrimp Squat

3. 3/4 Shrimp Squat

4. Full Shrimp Squat

As an athlete practices the movement the focus should be fluidity and and control.

Coach Will also goes through various regressions and mobility based drills revolving around the ankle mobility.

Basics of self myofascial release for those who own a foam roller to help you to properly roll your:

1. Calves – 0:00
2. Glutes – 0:53
3. Back – 1:37
4. Thoracic spine extension – 2:03
5. Neck – 2:51

*start time of section listed

Aim for at least 10 full length rolls per area. Try to stay relaxed while you breathe fluidly throughout. If the firmness of your roller is too intense for a certain area, you can tell by your breathing.  If your breath becomes quick and shallow and if you’re tensing up in the body, then it’s actually counterproductive. Another note is to never roll over bone and we don’t want bruising after either.

You’ll notice some areas will be tighter than others and perhaps even one side.  That can be normal so simply take note and spend more time there. Again, as long as you can stay relaxed and continue to breathe smoothly you’re good to go.

Foam rolling can certainly feel very uncomfortable! When I say “find areas of tone or tension or the sweet spot” I really mean the tender points that you would probably choose to avoid if I wasn’t asking you to find them specifically.

The benefits are worth it! We’re trying to release the myofascia (fascia that directly influences muscles) through a CNS response. Rolling can help reduce inflammation and can provide relief for those tender points. I find that most people say that they feel better after. Foam rolling is great to do anytime but especially before and or after a workout..consistency is the key!

Check out the 6 video clips for quick key reminders for the:

1. Squat (0:00)
2. Hinge (0:49)
3. Pull (1:21)
4. Push (1:53)
5. Lunge (2:28)
6. Carry (3:04)

*start time of section listed

I did not demo using load/equipment so you’ll have to use your imagination 😉.

Note that the push and pull also encompasses a vertical pattern not shown in videos.

If you perform all of these patterns in a workout session then you have yourself a full body workout hitting every major muscle group.

Hopefully this serves as simple reminders to help you feel more confident with your functional movements while training at home.