Friday October 7, 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: 5 sets, 3 reps, 3 second pause at the bottom. Immediately follow each set with 3 box jumps.  (Actual jumps.  Be explosive!)


15 minute

Row 1,000m

-then in remaining time-


9 Monkey Claps

7 Kettlebell Swings

5 Goblet Squats

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