Tuesday, May 7

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Squatting is one of most vital movements for increasing lower body strength and developing core strength and stability. It's important for all athletes of all levels and experience to learn how to squat properly, and the best way to do this is to develop good mechanics while under no load. This progression series will demonstrate proper positions and transitions for an air squat.

In this first video, Carl demonstrates how to use the concept of blocking movement to achieve a good knee position in keeping the knees out and preventing them from tracking forward over the toes during the transition. Carl then explains how to build range of motion in order to bring the hips down for more depth in the squat, by using an additional point of contact with hands on the ground for stability.

In this video, Carl discusses how to find that ideal flat-back position at the bottom of the squat and how to maintain that strong position as you stand up. Keeping the back flat throughout the full range of motion in an air squat is often challenging for beginners, but it is necessary to develop good hip mechanics, trunk stability, and properly prioritize the movement order with the hips, knees, and ankles.

1. Mobilize shoulders, triceps, lats with band stretches, rolling on barbell, lacross ball.  Mobilize hips and calves and IT band with foam roller and lacross ball.

2. Warmup with max L-sit, 1 minute handstand hold, 1 minute squat hold, 1 minute plank hold on hands.

3. Back Squat 1RM for today

4. Back off to 65-80% (of today's 1RM) for 3 sets of 3 unbroken reps with the best form possible.


  1. Front Squat
    220# x 1
    170# x 3 x 3

  2. Low Bar Back Squat
    238# x1
    173×3 173×3 173×2

  3. Back Squat

  4. lindsay says:

    Low Bar Back Squat
    200×1 PR
    140 3X3

  5. Chelsey Rumfola says:

    Chelsey’s Box Squats
    225 x 1
    145 x 3
    170 x 3
    180 x 3
    Tabata Something Else after for 332

  6. Liz Miller says:

    Front Squats
    120 x1
    95 x3
    85 2×3
    Focusing on from and fixing my hip pain again.
    Tabata Something Else: 357 blue band and knee push ups

  7. Rachel says:

    Front Squats:
    Rachel L:
    145 x 1
    105 3×3
    I’m tired. And hungry… of course.
    Zach W:
    330 x 1 PR!!!!
    245 3×3
    Zach felt good and killed it with a 10 lb PR.

  8. Back Squat Heavy 365 lbs
    2×3-315 lbs
    2×5 – 275 lbs

  9. Back Squat
    1Rm = 195# (feel heavy and slow today)
    200# Fx3
    3×3 135-140-145#
    Tabata Something Else = 352 reps
    Back Squat felt really heavy today. Tired.

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