I was so excited for squats today! I haven't had a good lower body lift in over a week due to vacation, but I finally got one in today! My calves were incredibly tight so I started by rolling them out on a LAX ball and also rolling them out using a barbell.
To do this:
- I put a bar in a low placement on a rack
- Laid down below the bar
- Put a leg up on the bar
- Moved my leg all around trying to break up the knots
It was one of the roughest way I've worked on my calves, but it definitely helped!
I only went to 275 on squats, and unfortunately, that felt pretty heavy. I added some core in between the sets of squats. I then went into a circuit of heavy RDLs, single leg squats with a med ball, KB swings, and goblet squats. I loved this circuit, it kept my heart rate up, and the blood pumping in my legs!
To go along with yesterday's Technique Tuesday post about how to bodyweight squat, here are my most common cues for getting my clients into a proper squat position.
- Feet just outside shoulder width
- Toes pointed as straight as possible (0-15 degrees)
- Lock your core in (sternum to belly button)
- Screw your feet into the ground (externally rotating your hips)
- Push your butt back, drive your knees out towards pinky toes
- Try to get to at least parallel
- Drive up from the middle/heel of your foot
Congrats you just had a great squat!
Check out the Technique Tuesday video below and make sure you Like us on Facebook to stay up to date on all the videos and tips by Brick by Brick Fitness!
Thanks for reading and happy squatting!
-Nick
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