Cossacks Squat Preparation Sequence
Set up on the forearms in a Quadruped position (elbows under shoulders & knees under hips). Bring one leg straight out to the side while the hips stay squared off. The spine is long and in neutral. Hold a Yoga block between the hands, pushing the hands into the block.
This is essentially closed kinetic chain hip abduction & adduction at the end range of abduction.
▪️Rotate the pelvis towards the straight leg and then square the pelvis off again.
▪️Feel the hip crease on the outside of the straight leg deepen as you square off the hips.
>>Straight Leg Hip Abduction PAILs
▪️Press the straight leg down into the floor to activate the progressive/stretched tissue (i.e. adductors).
▪️Back off the contraction, and slide the leg farther out to the side. Keep the hips squared off, and think about deepening the hip crease on the outside of the straight leg.
▪️Repeat the PAILs contraction in the new position.
>>Transition to Seated Cossacks Squat
Slide the Yoga block back in position to be able to sit on it. Use the hands on the floor to transition into the Seated Cossacks Squat on the Yoga block.
>>Bent Leg Abduction PAILs/RAILs
▪️Bring the arm to the inside of the leg and start pressing the arm and leg together. This activates the progressive/lengthened tissue (PAILs effort).
▪️For the RAILs effort (activating the regressive/shortened tissue), pull the knee away from the arm.
▪️Maintain the position of the leg and move the arm up to start the next PAILs effort.
▪️Sit tall and keep the spine long throughout.
>>Seated Cossacks Squat Hover
▪️Reach the arms out front and hover the hips an inch off the block, and then lower the hips back down. Lift and lower the hips with control.