Intro
Exercises
Front Squat
- Feet hip – shoulder width apart, toes slightly out
- Bar across shoulders, chest up
- Lead the movement with your hips
- Maintain your knees inline with feet
Squat Thruster
- Feet hip – shoulder width apart, toes slightly out
- Bar across shoulders, chest up
- Lead the movement with your hips
- Maintain your knees inline with feet
- Press bar overhead at the top
- Make sure elbows bisect your ears
KB Goblet Squat
- Feet hip – shoulder width apart, toes slightly out
- KB under chin, chest up
- Lead the movement with your hips
- Maintain your knees inline with feet
Squat Jumps
- Feet hip – shoulder width apart, toes slightly out
- Use your arms to lead the movement
- Lower into a quarter – half squat
- Maintain your knees inline with feet
- Explode back up
Rotational Squat with KB
- Feet together to start, externally rotate at your hip
- KB under chin, chest up
- Lead the movement with your hips
- Maintain your knees inline with feet
- Lower to a comfortable height
Split Squat
- Split Stance, front knee over front foot, back knee under hip
- Lower until your knee kisses the ground
- Chest up, torso engaged
- Bar on upper back, look forward
Split Squat Jump
- Split Stance, front knee over front foot, back knee under hip
- Lower a quarter – half of the way down
- Chest up, torso engaged
- Explode up, driving your arms at the same time
KB Lateral Squat
- Wide Stance, toes forward
- Trail leg stays straight, lead leg drives back, maintaining knee angles over feet
- Chest up, torso engaged
- KB in hand of the trail leg
Pistol Squat with Plate
- Single leg, trail leg forward
- Push plate away as you lower
- Lead the movement with your hips
- Maintain your knees inline with feet
Squat Get Ups
- Start kneeling and get up one leg at a time
- Athletic Position
- Chest and arms up
- Maintain your knees inline with feet
Squat – Landmine Lateral Position
- Feet hip – shoulder width apart, toes slightly out
- Bar across body at opposite shoulder
- Lead the movement with your hips
- Maintain your knees inline with feet
Single Leg Squat to Bench
- Single leg, trail leg forward
- Push weight away as you lower
- Lead the movement with your hips
- Maintain your knees inline with feet
- Kiss bench and come up
Stability Ball Squats
- Feet hip – shoulder width apart, toes slightly out
- Bar across shoulders, chest up
- Lead the movement with your hips
- Maintain your knees inline with feet
- Stability ball on your back
Kettlebell Rear Foot Elevated (RFE) Squat
- Split Stance, front knee over front foot, back knee under hip
- Lower a quarter – half of the way down (the goal is to be able to kiss the ground)
- Chest up, torso engaged
- Kettlebell at chest level
TRX Squat to Row
- Feet hip – shoulder width apart, toes slightly out
- Bar across shoulders, chest up
- Lead the movement with your hips
- Maintain your knees inline with feet
- Pull yourself up with TRX