Foundational Movement

Air Squat

Set-up:

• 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
• 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
• Finish:

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

Strength*

Back Squat (3 second pause at the bottom): E2MOM for 10 minutes (5 sets) – 3 reps each

Be sure to maintain proper lumbar, have your partner watch the clock, for the full 3 second pause

*Squat therapy for new folks/immature squats. YOU SHOULD BE LOGGING THE WEIGHT YOU USE EACH WEIGHT.  IF YOU AREN’T, START TRACKING TO ENSURE YOU’RE GOING UP IN WEIGHT.  I want you to be safe, but I don’t want you to limit yourself from excelling.

WOD

10 AMRAP

10 Goblet Squats (53/35)

10 V-ups

10 Tuck Jumps

10 KB Sumo Deadlift High Pull

CASH OUT: Tabata Air Squats (20 seconds work/10 seconds rest, 8 rounds = 4 minutes)

RX+ = rest in the bottom of the squat, but must maintain lumbar