Paleo Chair

The MobilityWOD overview page is here

1/ First one: Paleo Chair

Tags: #squat, #paleochair

  • 0:20 definition of the paleo chair (“full squat position”)
  • 0:55 heels on the ground, feet straight forward (if possible)
  • 1:20 knees in = destroys meniscus
  • 1:35 grip the wall
  • 1:45 how to stand up: keep shins vertical
  • 2:05 goal: keep feet together
  • 2:20 ankle flexibility
  • 2:25 go wide

31/ 10 min squat II. & shoulder impingment

Tags: #squat, #paleochair, #shoulder

  • 3:50 paleo chair
  • 4:00 feet angle
  • 4:15 knees out
  • 4:40 do this after exercise

60/ Paleo Chair Test 3.

Tags: #squat, #paleochair, #overhead

  • 0:50 close position
  • 1:25 get up
  • 1:35 use band
  • 1:50 shoot the duck position
  • 2:10 legs out, adductor
  • 2:25 cf sitting in chair
  • 2:55 really wide
  • 4:00 work in overhead position
  • 4:30 massage

90/ 10 min squat # 3

Tags: #squat, #paleochair

The goal is simple, collect 10 minutest working on the bottom of your squat.

  • 0:20 lack of ROM
  • 0:40 baseline
  • 0:45 no internal rotation
  • 1:30 arch
  • 2:00 variation with bar (super-stars only)
  • 2:10 press back, meniscus saver
  • 2:30 dont leave knees out and forward
  • 2:40 legs out
  • 2:55 rotation
  • 3:15 pelvis rotation / nutation
  • 3:50 feet together

120/ Ten Minute Squat Test #4

Tags: #squat, #paleochair

  • 0:40 exc 1: band squat, knees out, feet straight, upright torso
  • 2:00 re-set
  • 2:20 work on pistol
  • 2:45 not knees forward
  • 3:05 side to side
  • 3:15 one knee at time
  • 3:35 close off ankles
  • 4:00 wider stance
  • 4:20 is it OK to wink? sacrum

One thought on “Paleo Chair

  1. I can’t keep my heels down when I squat into the Paleo chair without holding onto something to stablize. I assume this is a result of lack of ankle flexibility? Are there exercises/streaches that will specifically address this issue?

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