Monday 25 January 2016

Foundational Movement
Air Squat


  • The stance is with the heels at shoulder width 
  • Full extension at hips and knees 
  • Weight on heels 
  • Keep the chest up and brace the abdominals to maintain a neutral spine 


  • Hips travel back and down 
  • Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”) 
  • Knees stay in line with the feet 
  • Head position is neutral 


Return to full extension at the hips and knees to complete the movement 


Back Squat: 

E2MOM: 5 sets, 3 reps

*Squat therapy for new folks/immature squats.


15 minute AMRAP

15 Box Jumps (24/20)

10 Push Ups

5 Knees-to-Elbows

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