Before I Squat Heavy, I Follow This Simple Routine...
Updated: May 2
🔴 McGill Big 3
- 6 x 10s Bird Dog
- 6 x 10s Curl-Up - 6 x 10s Side Plank
🔵 @squatuniversity Squat Primer
- 10 x Plate Goblet Squat (Heels elevated)
- 5 x Bench/Box Ankle Mobiliser (10s/side)
- 1 x Rig Supported Squat Hold (30s) Open the hips
- 5 x Tibial Bench/Box Supported Hip opener (Feet Flat) (5s/side)
- 10 x Plate Goblet Squat (Heels elevated)
- 1 x Hero Pose (60-90s)
- 5 x Banded Hip Joint Mobiliser/side
(Looking for hip internal/external rotation)
- 1 x Rig Supported Squat Hold (30s) Open the hips
- 10 x Plate Goblet Squat
🟣 Slingshot Squat Drill
- Back/front squat (Band just above the ankles)
- 1 x Tempo Pause Squat (Warmup set)
(5s Slow lower, 5s Pause at the bottom, brief pause on the accent (1/2 way up)
(5s Slow lower, 5s Pause at the bottom, brief pause on the accent (1/2 way up)
(5s slow lower, 5s Pause at the Bottom, Return to the top)
+ 2 Tempo squats
🤯 After even just a couple of these exercises, your squat should feel smooth like butter 🧈
📱 Check out my website in the linktree for a full breakdown of each movement 👇 FOLLOW
