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    Master The Squat Chart

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    Dan Garrido
    This document provides tips for performing a perfect squat. It identifies common faults such as heel lift, knee valgus, weight shifting forward, and butt wink. It provides cues to throw the bar behind the back, sit back and down, and keep the chest up. It recommends assessing mobility in the ankles, hips, and strengthening the quads, glutes, and lateral glutes. If weaknesses are identified, it advises overhauling ankle and hip mobility and building bulletproof glutes and squat strength and control.

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    Master The Squat Chart

    Uploaded by

    Dan Garrido
    89 views1 page
    This document provides tips for performing a perfect squat. It identifies common faults such as heel lift, knee valgus, weight shifting forward, and butt wink. It provides cues to throw the bar behind the back, sit back and down, and keep the chest up. It recommends assessing mobility in the ankles, hips, and strengthening the quads, glutes, and lateral glutes. If weaknesses are identified, it advises overhauling ankle and hip mobility and building bulletproof glutes and squat strength and control.

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    Master the Squat Chart

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    This document provides tips for performing a perfect squat. It identifies common faults such as heel lift, knee valgus, weight shifting forward, and butt wink. It provides cues to throw the bar behind the back, sit back and down, and keep the chest up. It recommends assessing mobility in the ankles, hips, and strengthening the quads, glutes, and lateral glutes. If weaknesses are identified, it advises overhauling ankle and hip mobility and building bulletproof glutes and squat strength and control.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    89 views1 page

    Master The Squat Chart

    Uploaded by

    Dan Garrido
    This document provides tips for performing a perfect squat. It identifies common faults such as heel lift, knee valgus, weight shifting forward, and butt wink. It provides cues to throw the bar behind the back, sit back and down, and keep the chest up. It recommends assessing mobility in the ankles, hips, and strengthening the quads, glutes, and lateral glutes. If weaknesses are identified, it advises overhauling ankle and hip mobility and building bulletproof glutes and squat strength and control.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    Watch The Athlete Squat

    Heel Valgus Good Weight Butt


    PERFECT Hip
    Lift Knee Morning Shifts Wink
    SQUAT Shift
    Fault Fault Squat Forward Squat

    Load & Cue: Cue: Cue: Mobility:


    Cue: Cue:
    re-assess the Throw bar Sit back & Chest up •Ankle
    Heels down Drive knees out
    squat behind your down when •Hip ER/IR
    back as you you intiate
    come out of the squat
    Mobility: Mobility: the hole. Mobility:
    •Test ankle •Test ankle •Ankle Motor
    mobility mobility •Hip Scour Control:
    •Hip ER/IR •View drills
    Strengthen: Strengthen:
    •Quads •Glutes
    Motor Control: Motor Control:
    •View Drills •View Drills Note:
    Motor Control: If we worsens
    •View Drills with load then
    Motor Control: Motor Control: side to side
    View Drills •View Drills strength
    Strengthen: Strengthen: imbalance
    •Glutes •Lateral glutes present
    • Ankle Mobility
    Overhaul
    • Hip Mobility Overhaul
    • Ankle Mobility
    Overhaul • Bulletproof Glutes
    • Bulletproof Glutes • Ankle Mobility
    • Ankle Mobility • Ankle Mobility Overhaul
    Overhaul Overhaul • Squat Strength &
    • Bulletproof Glutes • Bulletproof Glutes Control

    performanceplusprogramming.com

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