Top Online Fitness Coach shares his 4 step process to a better squat.

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?

1. Static: 
1. Exercise: Pigeon Stretch
2. Purpose: Provide flexibility in the legs, and hips.
3. Execution: Stretch for 2 minutes on each side. Inhale for 4 seconds, and exhale for 4 seconds. Relax. 
2. Active:
   1. Exercise: Lying Shin box
   2. Purpose: Activate the kinetic chains from the spine through the legs, and hips.
   3. Execution: Move legs side to side for 2 minutes at a slow pace. Inhale for 4 seconds, exhale for 4 seconds. Relax. 
3. Mobile:
   1. Exercise: Kang Squat
   2. Purpose: Exercise the activated kinetic chains in the hips, and legs.
   3. Execution: Move for 2 minutes at a slow pace. Inhale for 4 seconds, exhale for 4 seconds. Relax. 
4. Strength:
   1. Exercise: Sumo Squat
   2. Purpose: Exercise muscles of the legs and hip to build strength. 
   3.  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.