rzen
5bbe3f6ff0
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
38 lines
1.0 KiB
Markdown
38 lines
1.0 KiB
Markdown
# Bodyweight Squat
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The unloaded squat — arms reach forward as a counterbalance while the hips
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sit down between the heels. The pattern every loaded squat is built on.
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- **Category:** Warm-up and main circuit
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- **Type:** Bodyweight squat
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- **Targets:** Quadriceps, glutes, mobility
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- **Prescription:** 3 × 15–20, or 10 slow reps as a warm-up
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## Setup
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Stand with feet shoulder-width, toes slightly turned out, arms relaxed at
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your sides.
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## Execution
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1. Reach the arms forward as the hips sit down and back.
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2. Descend as deep as comfortable — thighs at least parallel — heels flat.
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3. Stand back up tall and let the arms drop.
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## Cues
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- Knees track over the toes the whole way down and up.
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- Chest up; the arms reaching forward keep you from tipping.
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- Slow down — a three-second descent teaches control.
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## Common Mistakes
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- Heels lifting at the bottom.
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- Knees diving inward.
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- Shallow, quick bouncing instead of full, controlled reps.
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## Progression
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Slow the tempo, pause at the bottom, then load the pattern with the
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Goblet Squat.
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