Lots of squats…Why? Because they work.
More Pars Fitness Coaches Danny V and Christina Ricci show you a power move that gets your heart pumping and your legs firing
Key benefits of this move:Strengthens your legs
Improves your stamina and explosive power
Improves overall stability
AIR SQUAT: The Set Up & Execution
• Feet are shoulder-width, eyes straight ahead.
• Toes slightly flared with the weight in the heels.
• Engage your core as you take a breath.
• Pull the butt back and down until the hips are below parallel.
• Straight supine spine with core engaged as you move down.
• Chest up and head neutral. Hands are extended out in front at the bottom of the move.
• Drive up through your heels, squeezing your butt hard on the way up to a full and upright position.
GOBLET SQUAT: The Set Up & Execution
• Get into your squat set up with feet shoulder-width and slightly flared.
• Position the dumbbell between your chest, and keep it against your chest.
• Looking straight forward, initiate the descent by pushing your buttocks back and then down.
• Keep your chest and eyes up.
• Drive through your heels, as the knees track over your toes—never inward.
• Stand tall and proud at the top.
At the bottom of the squat, your lumbar spine has maintained its curve. This is critical. Do not round the back at any point. You know you are below parallel at the bottom on the squat, when the crease of your hip is below the top of the knee.
Never-ever curve your spine or tuck your butt. If you cannot maintain a straight back, do not drop down as low.
So let’s make sure you get green checks on these key points:
• Athletic ready stance, weight in heels.
• Air Squat: Arms move with the squat, extending straight out at the bottom of the move.
• Goblet Squat: Weight stays against the chest the entire move.
• Drop your butt back and down ensuring that your buttocks drops below parallel, while maintaining a straight back.
Your goal is 20 air followed by 3 sets of 10 goblets with good, clean form.