Mastery
Repeat your squat range-and-control session
Whenyour squat-practice slot begins
Twice weekly after warming up, repeat this sequence. Rest freely; it replaces separate sets of these cards.
- Steps
- Five heel-down ankle rocks per side (FL-F10).
- Four supported 90/90 switches (FL-F11).
- Three supported squat visits (FL-F09); shift weight a little each way, then stand.
- Make it easier
- One higher squat with both hands supported.
- Progression
- After two smooth sessions, try slightly less support or more depth.
Start tiny
Ankle rocks, then one supported squat.
SafetyNo painful shifts or forced depth. Use secure support.
Evidence grade CPractitioner method or editorial idea
Ryan Hurst, GMB Fitness, How to Squat Deep: A Realistic Bodyweight Roadmap. Read the source ↗ Physitrack, Knee to wall—ankle dorsiflexion. Read the source ↗ Ryan Hurst, GMB Fitness, BJJ Solo Drills: Train Your Movement Off the Mats (2026). Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Mastery: Practices you develop over weeks through skill, planning and trade-offs.
