Mobility · 405 Front Squat Guide

How to use this page

You do not need all of it. Find your limiting factor below, then run that group three times a week. One of those on your squat day as part of your warm up, the other two on days you are not squatting. If you are not sure which one is holding you back, run all four for a couple of weeks and it will become obvious.

Ankles

Tibialis raises, 3 sets of 10 each leg
Calf raises, 3 sets of 15
Foot ABCs, write the alphabet with your toes
Lunge holds, 2 sets of 30 seconds each leg

Hips

Hip flexor stretch, 2 sets of 30 seconds each side
90/90 stretch, 2 sets of 30 seconds each side
Hip circles, 2 sets of 10 each direction
Pigeon pose, 2 sets of 30 seconds each side

Shoulders and wrists

Child's pose, 2 sets of 30 seconds
Seated wrist extensions, 2 sets of 10
Shoulder dislocates with a band, 2 sets of 10
Lat stretch on a rack, 2 sets of 30 seconds each side

Upper back

Cat cow, 2 sets of 10
Thoracic extensions over a bench, 2 sets of 10
Open book rotations, 2 sets of 8 each side
Thread the needle, 2 sets of 8 each side

These are all mobility. Rows, pulldowns and pull aparts build the same area but they are strength work, so they live in the 405 Protocol as accessories rather than here.

Right before you squat

My pre squat warm up.

This is the one I actually do, in this order, every single time before I front squat. It is dynamic work, not stretching, so it belongs right before the bar and not on an off day. It takes about five minutes.

Hip flexor pulses

10 each side

90/90 sit ups

6 each side

Saigon squat hold

20 seconds

Toe hold stretch

5 reps

Sumo hand raises

5 reps

Sumo hip thrusters

5 reps

Front squats, empty bar

8 reps

Then you start loading

After the empty bar set, ramp up to your working weight. The full ramp is on the 405 Protocol.