Top Online Fitness Coach shares his 4 step process to a better squat.
Nov 26, 2024
I promised an example for squat application in my last blog. I am a man of my word. Here it is!
First, lets discuss the squat. Developing a healthy squat is applicable to the following: sitting, standing, building strength, jumping higher, running faster, etc. The list can continue, but I think my point is made. A healthy squat fundamentally means strong legs, and hips.
Now to the real point. How can the Order of Operations help me build a better squat?
- Static:
- Exercise: Pigeon Stretch
- Purpose: Provide flexibility in the legs, and hips.
- Execution: Stretch for 2 minutes on each side. Inhale for 4 seconds, and exhale for 4 seconds. Relax.
- Active:
- Exercise: Lying Shin box
- Purpose: Activate the kinetic chains from the spine through the legs, and hips.
- Execution: Move legs side to side for 2 minutes at a slow pace. Inhale for 4 seconds, exhale for 4 seconds. Relax.
- Mobile:
- Exercise: Kang Squat
- Purpose: Exercise the activated kinetic chains in the hips, and legs.
- Execution: Move for 2 minutes at a slow pace. Inhale for 4 seconds, exhale for 4 seconds. Relax.
- Strength:
- Exercise: Sumo Squat
- Purpose: Exercise muscles of the legs and hip to build strength.
- Execution: Move for 2 minutes at a 4 second up; 4 second down temp. Inhale as you go down, exhale as you come up. Breathe. Move. Relax.
Total exercise time: 8 minutes.
This article provides one of many possible applications for the Order of Operations. How has this helped me? I have a serious back injury. Following a protocol similar to the one above, keeps me healthy and strong WITHOUT a barbell.
If you are seeking a strong squat, take advantage of my ONLINE SQUAT COURSE.
Perhaps one on one guidance is the answer. Fill out the form HERE. I will contact you a.s.a.p!
Thank you for reading. Please share if the article helped you.
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