Quick Recap

Head on to last week's thread to catch up with us. If you slacked off or caught up just now, it's still not too late. Join us!

##Week 2: Triceps Surae Stretch

• Video for Week 2

• This week will focus on the triceps in your legs; the so called triceps surae, which translates to three-headed muscle of your calf. It's thee muscle heads form the calf-muscles and insert into your heel bone (calcaneus) - where it forms your achilles tendon. The major part of your ankle flexibility is determined by these three muscles. They go by the name of gastrocnemius and soleus. Here, and here are good pictures of the muscle.

• Stretching the triceps surae is very important to attain ankle flexibility. Because it's achilles tendon can take massive loads (it is the biggest tendon in the human body), you need good load to stretch it. We're going to use full bodyweight to get the stretch that we need.

###How to do this weeks stretch:

Gastrocnemius Stretch:

• Stand in front of a flat surface (wall, closed door, etc.)
• Put your left leg back, with heel on the floor
• Place right leg behind left
• Straighten your knee
• Keep left knee straight
• Keep left heel on the floor
• Go forward towards the door with your hip until you notice a stretch

Soleus Stretch:

• Place the ball of your foot on an elevated surface (block, stairs, book, etc.)
• Heels are in the air
• Grab something to have a safe hold
• Straighten your knees
• Slowly lower your heels until you feel a stretch in your calves
• Hold for one minute
• Check out these variations by u/EmmetLouis.
• Check out these variations by u/rocksupreme

How long do I hold this stretch?

• If you're doing the stretch for the first time, 1 minute is enough.
• When you start to feel comfortable, repeat the stretch up to 3 times a day.
• If you are advanced, make sure to check out the variations posted above.

###Mobility Box:

Spend a few minutes on the exercise/sequence. Change daily.

If all of the mobility exercises are way too hard for you, try putting something under your heels for support or scale them down to easier progressions. If it's still undoable, focus on the main stretches and call it a day.

#####Mobility Routines:

• Squat Clinic V1
• Squat Clinic V2
• House Cleaning Drill
• GMB Hip Routine
• Hip Sequence
• Monkey Drills

#####Skill Exercises:

• Basic Frogger
• Basic Monkey
• Frogger Variations
• 360° Monkey
• High Monkey

#####Single Stretches:

• Pistol Flexibility
• Russian Baby Maker
• Ankle Partner Stretch

If you encounter pain, especially knee pain, during the stretches, please do not continue! It could mean that you are stretching too deep for your level, or even injuring something. Visit your sports-oriented physician or physiotherapist and find out what is causing the pain and how to fix it.

Don't be shy

Don't keep it to yourself! Share your thoughts and pictures, right here on this sub or on any other platform! We would love to hear from you! Don't be a stranger. :-)

If you use instagram, tag your posts with hashtags: #rflexibility #squatmonth!

##TL;DR

• Do the Week 1 Main Stretch.
• Do the Week 2 Main Stretches.
• Pick something from the Mobility Box. (Spend a few minutes!)
• Repeat daily.
• ???
• Profit!

##Unrelated Bonus

If you haven't already, check out Antranik's latest video on arm circles. This has nothing to do with squatting, but it's such a good coordination and mobility exercise! Not as easy as it looks.