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Classes in
the series
4
Lead
Instructor
Lotti

BLOKmove - Lower Body Strength

If you are looking to build lower body strength, stability and endurance it’s likely that squats, as an effective compound exercise, are already a key part of your workout. Blokmove Lower Body Strength looks at how you can step things up a gear, by introducing you to a range of more challenging, intermediate and advanced body weight squats – Dragon, Shrimp, Pistol, Cossack and Sissy – with each technique carefully broken down in a 15 minute workout. Always begin with our Blockmove Lower Body Warm Up, before moving on to your chosen class.
Equipment
No equipment
Body Part
N/A
Category
Flexibility
Discipline
Mobility
BLOKmove - Lower Body Strength
Classes Listing
BLOKmove Lower body strength - Cossack
14 min
Join Lotti for an introduction to the Cossack Squat – an adaptable lower body move that works the hamstrings, quads, glutes, hip adductors, core, and lower back. The Cossack Squat is a particularly valuable addition to your repertoire as, as well as building joint mobility and providing a great hip stretch, it works across the frontal plane (i.e. side to side) working your muscles and joints and challenging your stability in a different way from most lower body exercises.
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BLOKmove Lower body strength - Dragon
16 min
Join Luke to learn how introducing Dragon Squats to your workout can not only build lower body and core strength, but challenge and improve your flexibility, stability and balance. As well as breaking down the correct technique Luke suggests practice pathways to help you safely progress. No equipment required.
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BLOKmove Lower body strength - Pistol
11 min
Join Lotti for an introduction to the Pistol Squat – a lower body and core strength builder that’s ideal for runners as it targets your glute, quad, hamstring, calf, hip adductor, and core muscles through a full range of motion. Pistol squats are performed one leg at a time; the ultimate test of your balance, mobility and strength. No equipment required.
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BLOKmove Lower body strength - Sissy
18 min
Join Daniel as he breaks down the Sissy Squat – a challenging squat variation designed to target your quad muscles, whilst testing your focus and balance. Sissy Squats require a strong and stable core – engaging and working all your core muscles to achieve stability. Daniel takes you through variations and regressions to ensure that you can safely progress this advanced lower body move. Equipment required: two blocks
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check out other
Recommended Series
Core Strength and Conditioning
4 classes
Challenge your body with natural movement patterns to improve core strength and stabilization, carrying through into every movement you make in life. A stronger core means a stronger foundation of support for your body.
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HIP MOBILITY SERIES
6 classes
Our Hip Mobility series is a concise guide to mobilising and releasing your hips.    In this series you’ll learn simple but effective stretches to keep your hips feeling mobile and relaxed; improving flexibility and performance, and helping relieve any musculoskeletal pain related to training or lifestyle.   This low impact series looks at stretches for all the main actions and muscle groups of the hip joint. We focus on active stretches, using a controlled range of movement to mindfully and safely improve ease of movement without introducing tension. Sessions use an effective combination of active and passive stretching and include METs (Muscle Energy Techniques); using the muscle itself to help the stretch.   Designed to be practised in order, each session works as a stand-alone class, or use them all together for a longer, deeper stretch. This series is perfect for anyone looking to relieve tightness in the hips, with the option to use yoga blocks to tailor stretches for a smaller range of movement.  
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If you are looking to build lower body strength, stability and endurance it’s likely that
squats, as an effective compound exercise, are already a key part of your workout.
Blokmove Lower Body Strength looks at how you can step things up a gear, by
introducing you to a range of more challenging, intermediate and advanced body
weight squats – Dragon, Shrimp, Pistol, Cossack and Sissy – with each technique
carefully broken down in a 15 minute workout.

Always begin with our Blockmove Lower Body Warm Up, before moving on to your
chosen class.

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