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Squat Variation | BridgeAthletic

Posted by BridgeAthletic on May 13, 2020 8:29:51 AM

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This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is a squat variation. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 

Variation 1:Split Squat

HubSpot Video

Cue 1:Standing, feet in lunge position. Back flat and chest up. Front knee over front ankle.

Cue 2:Sink hips. Front knee over front ankle. Back knee toward floor. Chest up and back flat.

Cue 3:Drive through front foot, lifting body. Chest up, back flat. Reset and repeat.

Variation 2: Squat

HubSpot Video

Cue 1:Stand. Feet at hip width. Chest up, back flat.

Cue 2: Sink hips, butt back, thighs parallel to floor. Extend arms in front of body. Hold.

Cue 3: Drive through heels to start position.

Variation 3:Lateral Squat

HubSpot Video

Cue 1:Stand, wide stance. Back flat, chest up, arms extended in front of body.

Cue 2: Transition weight to one side. Sink hips, butt back. Knee over ankle. Toes should remain straight ahead.

Cue 3: Drive through heel, return to starting position. Repeat movement for opposite leg.

Cue 4:Return to starting position. Repeat, alternating legs for prescribed reps.


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Topics: Coaching Tips, Training Tips