Friday September 16, 2016

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: Work to a heavy single for today. 5-4-3-3-2-2-1-1

*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

15 Back Squats*

200m Sprint

Rest 1 minute

 

*If you’re doing your body weight or more, you can start from the rack.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s