Squat Depth Evaluation Part 1

Using your score sheet determine which section(s) will help you receive points or to help you from getting points deducted

Part 1

If hitting the depth in the squat was a problem for you we must start by looking at our sequencing of movements. We want to first start by bracing by engaging our midsection or “core”. This will allow us to move with stability and minimize any compensation.

2-3 days per week perform the following

    1. Dead bugs 2 sets of 10 each side

2. Low Lunge Stretch 1-2 sets 45-60 seconds each leg

3. Supine Pigeon Stretch 1-2 sets 45-60 seconds each leg

4.Couch Stretch 1-2 sets 45-60 seconds

5. Banded Lateral steps 2 sets of 10 each direction

6. Ant. Loaded Squat (light weight) 2-3 sets of 8 rep

7.  Squat Hold 2-3 sets 30-45 seconds

 

Once you have completes the prescribed exercises for section 1 check your score and see if you need to follow the program for section 2. 

Sections 2 program