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Before I Squat Heavy, I Follow This Simple Routine...

Updated: May 2


๐Ÿ”ด McGill Big 3

- 6 x 10s Bird Dog

- 6 x 10s Curl-Up - 6 x 10s Side Plank


๐Ÿ”ต @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


๐ŸŸฃ 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


๐Ÿคฏ After even just a couple of these exercises, your squat should feel smooth like butter ๐Ÿงˆ


๐Ÿ“ฑ Check out my website in the linktree for a full breakdown of each movement ๐Ÿ‘‡ FOLLOW

@tylerjaehamilton







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