Name: Playbook - Luke Williford - Squat Session
Uploaded: 2021-01-18T11:46:58.395Z
Duration: 45 min
Description: Squat Session

Hone in on squat form and technique  through various modalities in this session.

This is a warmup exercise intended to wake up the central nervous system and the lower body. 

One rep is shown in the video. 

Pulse in each of the stretches that this movement takes your through (the lunge stretch, the split stance hamstring stretch, and downward dog.

World’s Greatest Stretch

Feet shoulder width apart, bend at the waist while feeling a stretch in your hamstrings. 

Bring your right hand to the ground in front of your left foot. If you don’t have the mobility to actually touch the ground, bring your arm down until you feel a solid stretch.

Bounce slightly, then alternate.

Dynamic Toe Touch

IMPORTANT: Squats warrant EXTENSIVE form training, and it is CRITICAL to perform them correctly. Here is a brief run down, but my “Insights” page will have a more thorough analysis of proper form. 

Wedge yourself into the bar, gripping it with your hands as close as possibly with it still being comfortable. This will generate tension throughout your upper body. 

Lift the bar up and off the rack, stepping back to space to perform the reps.

Place your feet at a comfortable distance apart, breathe in, and hold breath until back up to the top. This will keep your core strong and activated. 

Make sure to perform these reps SLOW with light weight to ensure correct technique. Unlearning BAD technique is almost impossible. So let’s get started with PROPER technique at LOW weight. 

Do NOT let your knees cave inwards, push them outwards throughout the movement. Keep your gaze slightly upwards to maintain proper alignment.

NO NEED to go BELOW 90 degrees.

Barbell Back Squats

Laying on your back bring your feet back towards your but until they are flat on the ground. 

Then, using squeezing your glutes together, raise your hips up until your upper body is a straight line. 

Make sure to squeeze at the top, focusing on activating your glutes and hamstrings.

Bilateral Glute Bridge

Firmly gripping two kettlebells, “chicken wing” your elbows up to about shoulder width. 

Stabilize your elbows, shoulders and core by bracing and squeezing the KBs. 

Make sure to keep your chest up throughout the movement and keep knees pushed out.

Dual Kettlebell Squats

In shortened side plank position (knees are the second point of contact), and with a circle band around your knees, externally rotate your hips and legs SLIGHTLY. 

Nothing too extreme, just work on mobilizing slightly.

Reps shown are PER SIDE

Side Plank Clamshells

Set your heels on an ELEVATED surface, such as the plates shown in the video. 

While keeping your feet firmly planted on the plate and the ground, grip ONE dumbbell as shown. 

Keep your core activated and your knees out as your perform squats in a somewhat LIMITED ROM. Going for a burn here!!

Increase weight as reps go down.

Dumbbell Cyclist Squats

Feet shoulder width apart, spine neutral, back straight. 

As you lower yourself down, push knees out, keep your chin tucked, chest up, and your weight pushing through the heels of your feet.

No need to lower yourself past 90 degrees (make a 90 degree angle between shin and thigh).

Squat Session

More workouts from Luke Williford