FL-F102 minRock each ankle toward a wall
Topic · 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.
- Foundation 6
- Growth 5
- Mastery 2
- Challenge 2
Start here
Three easy first steps.
Foundation cards: small, daily, and hard to fail. Pick one and pin it up today.
Every card for this topic
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15 cards · tap a card to flip it
Foundation 6
Small recurring actions with little setup. Choose anchors that fit your day.
FL-F092 minPractise your deep squat
FL-F102 minRock each ankle toward a wall
FL-F113 minSwitch your hips through 90/90
FL-F153 minCircle each hip on all fours
GF-F071–3 minDo your chair stand set
GF-F111–2 minDo a supported calf-raise set
Growth 5
Practices that need preparation, a recurring slot or a useful tool.
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-G125 minMove between an A-frame and squat
GF-G093–5 minPractice a loaded hip hinge
Mastery 2
Practices you develop over weeks through skill, planning and trade-offs.
FL-M0412 minRepeat your squat range-and-control session
FL-M0612 minPractise a rotational hip flow
Challenge 2
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
Sources
Ryan Hurst, GMB Fitness, How to Squat Deep: A Realistic Bodyweight Roadmap. Read the source ↗
Ryan Hurst, GMB Fitness, BJJ Solo Drills: Train Your Movement Off the Mats (2026). Read the source ↗
Physitrack, Knee to wall—ankle dorsiflexion. Read the source ↗
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