Squat execution checklist

Pre-work

• Exercise bike 100-150 watts, 5 min

  • Get those quads warmed up, ideally use the handles to get the upper body going as well. Get off your phone and focus on intentional breathing.

• Quarter Squat Pallof Press with rotation x10

  • Maintain the ribs down and neutral spine.

• Behind the neck lat pulldown - 5 reps, 5 sec iso hold

  • Emulating the shelf you need to create and sensitizing to lat tension.

Set up and walk out

• Hand placement not too far, not too wide.

• Press big toe and heel down to flatten foot. Set feet at shoulder width if doing a walk out.

• Pull scapulas together and down. Otherwise think of pulling your elbows together.

• Pull bottom of ribs toward spine with a slight breath out, push out into obliques (hold this position from now till rerack), aka breath and brace

• Slight hinge in unrack and extend only the knees

• Walk out

  • Left foot straight back

  • Right foot straight back with correct foot angle

  • Left foot out to desired width and foot angle

Execution

• Continue maintaining a lot of the set up steps above (feet flat, elbows together, breath n brace)

• Slight hinge in hips already

• Break at hips and knees simultaneously

• Allow knees to track freely over the foot

  • Do not overcue external rotation of knee/foot/hip, makes life harder on your adductors

• Hit depth ;)

• Retake breath while maintaining the brace at the top