FL-F092 minPractise your deep squat
Topic deck · 20 cards · prefix FL
Build Your Mobility
Build range you can get into, use and get out of.
You move around independently, but getting down to the floor, sinking into a deep squat or reaching overhead feels stiffer and more awkward than you'd like.
- Foundation 8
- Growth 6
- Mastery 3
- Challenge 3
13 sources citedCard evidence: 20 C. Grades describe evidence, not deck quality.
Is this deck for you?
Where it takes you.
Build range you can enter, use and leave: squat visits, hip switches and overhead practice for independently mobile adults. Choose a few complementary reminders, then try a controlled floor flow or useful low task.
From
Getting down, squatting and reaching overhead feel stiff and awkward
To
Practising usable range in squats, hips and shoulders each week
What the cards have you do
- Practise a supported deep squat and switch your hips through 90/90: brief practices that visit range you rarely use.
- Raise your arms overhead lying down and rotate your upper back on all fours, working within a range you can control.
- Repeat a short squat or overhead session twice weekly, so separate drills become one routine you can come back to.
- Put the range to use: link three floor positions both ways, or pot a plant or sort a low box from your squat.
The world of this deck
Four ways to use this deck.
Range Studies: kinetic gouache, risograph shapes and confident painted block lettering in an open movement studio.
Foundation
Brief range and control practices.
Growth
Dedicated complementary movement practice.
Mastery
Repeatable integrated capability sessions.
Challenge
Bounded skills and useful tasks with a concrete finish.
Precise, capable and encouraging. Individual range; worthwhile skills without outcome promises.
The wall
All 20 cards.
Choose recurring practices that work together, or take on a special mission. Tap any card to flip it.
20 cards · tap a card to flip it
Foundation 8
Small recurring actions with little setup. Choose anchors that fit your day.
FL-F102 minRock each ankle toward a wall
FL-F113 minSwitch your hips through 90/90
FL-F122 minCircle your shoulder blades on all fours
FL-F132 minRaise your arms overhead while lying down
FL-F142 minRotate your upper back on all fours
FL-F153 minCircle each hip on all fours
FL-F162 minRock gently over your palms
Growth 6
Practices that need preparation, a recurring slot or a useful tool.
FL-G074 minReach overhead with elbows on a bench
FL-G084 minRock back with one leg sideways
FL-G094 minStraighten each knee with the thigh raised
FL-G104 minMove through a side lunge
FL-G114 minLean back into supported shoulder extension
FL-G125 minMove between an A-frame and squat
Mastery 3
Practices you develop over weeks through skill, planning and trade-offs.
FL-M0412 minRepeat your squat range-and-control session
FL-M0512 minRepeat your overhead range-and-control session
FL-M0612 minPractise a rotational hip flow
Challenge 3
A bounded mission with a clear finish. It can combine practices over days or weeks.
FL-C043 weeksComplete a task from your squat
FL-C053 weeksLink three floor positions both ways
FL-C063 weeksLearn a bridge-and-reach on both sides
Start with your situation
Ways into this deck.
Find a useful first step, with related cards from across the library.
15 cards · draft
How can I build a squat and reversible floor movement?
After a warm-up walk, try five heel-down ankle rocks per side, four supported hip switches and three supported squat visits. About seven extra minutes on Monday and Thursday. Choose your own range and secure support. Later combine the session with FL-M04 or choose the reversible floor-route mission; the full deck is not mandatory. Existing Get Fit strength cards remain useful companions.
10 cards · draft
How can I practise overhead reach and controlled turning?
After warming up, try three shoulder-blade circles each way, three upper-back turns per side and three lying arm raises. About six minutes, twice weekly. These rehearse shoulder-blade movement, trunk turning and active arm returns. Add a supported bench reach if useful, or use FL-M05 to combine overhead practice without double sets. This is a practice invitation, not a promised result.
Get the deck
Free to download. Worth printing.
The same 20 cards either way. Download and print them at home today, or get the printed edition and have them ready to pin up.
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Print it at home
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Printed edition in the works · waitlist open
What's the difference between the free deck and the printed deck?
The cards are the same. The free deck is a download: open it in the print studio and print it at home or save it as a PDF. The printed edition is professionally printed, front and back, with each card's QR code, so it's ready to pin up the day it arrives.
Can I buy a printed deck right now?
Not yet. The original boxed decks are sold out, and the printed editions of the library decks are being prepared. Join the waitlist on any deck and we'll email you once when it's ready to order.
Do I have to do a card every day?
No. You can pin one card and keep at it until it sticks, or draw a card a day for variety. Both work. The point is repeating something worthwhile at a moment you already have.
What if I miss a day?
Pick it up the next time the cue comes round. In the best-known study of habit formation, missing a single day didn't measurably set people back. Every card also says how the habit usually slips and what to do about it.
Are Challenge cards required?
No. They're bounded missions with a clear finish, from one evening to a few weeks. Do one when you want a stretch, and skip any that don't fit your life or health.
From the screen to the fridge
Put the card where the habit happens.
Every deck is free to download and print at home, then pin up: on the fridge, the mirror, beside the monitor. Or get the printed edition, ready to pin up the day it arrives.