Foundational MovementFront Squat

Set-up: 

• Stance is with the heels at shoulder width 
• Full extension at hips and knees 
• Bar “racked” on the shoulders (create a shelf with the shoulders for bar to sit on), hands outside shoulders, loose fingertip grip 
• Elbows high, upper arm parallel to the ground 
• Keep the chest up and brace the abdominals to maintain a neutral spine 

Execution: 

• 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 
• Keep the bar racked properly (“elbows high”) throughout the movement 

Finish: 

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

Strength*

Front Squat: 5-4-3-2-1 

Go up in weight each set, rest 2-3 minutes per set

*Squat therapy for new folks/immature squats, Goblet Squats to force chest up if they want weight and can do so safely
WOD

21-15-9

Kettlebell Swings

Goblet Squats

Every minute on the minute: 5 burpees