This is a skilled based class to improve your Cossack Squat.

Equipment Needed: Yoga Blocks, tennis ball (optional), and something stable to grab onto (like a kettlebell, tower, railing, table, etc.)

Time Markers:
0:18 CARs (warm up)
**all work is done in a Cossack Squat Base**
8:20 Side 1: Bent Leg Hip Flexion/Ankle Dorsiflexion PAILs/RAILs + Lift Offs
19:35 Side 1: Bent Leg Hip Abduction PAILs/RAILs + Lift Offs
26:56 Side 1: Straight Leg Hip Flexion PAILs/RAILs + Lift Offs
33:55 Side 2: Bent Leg Hip Flexion/Ankle Dorsiflexion PAILs/RAILs + Lift Offs
41:45 Side 2: Bent Leg Hip Abduction PAILs/RAILs + Lift Offs
47:50 Side 2: Straight Leg Hip Flexion PAILs/RAILs + Lift Offs
53:40 Finishing CARs

Many people want to achieve a nice Cossack Squat but lack the proper mobility to do so. There are many joints involved in this exercise and each joint needs to be prepared for the demands of the movement.

We’ll be working predominately in the Cossack Squat base to make it as specific to the skill as possible. We’ll be working multiple different PAILs/RAILs on each side. If you start fatiguing and need to get out of base before working on another round of PAILs/RAILs that’s completely okay - over time you will build up the capacity so you won’t need to do that.

If improving your Cossack Squat is a big goal for you it would be good to do this class 2x a week, with an even amount of days in-between for proper recovery. Always remember though, if you have limitations in rotation (internal/external) of your ankles and hips - you will gain more global mobility in that joint by addressing rotation first. If you’ve established good rotational workspace at these joints, then doing linear classes like this to further develop certain skills will help you take that next step.

I hope you love this class!