Back Squat5 set of 5 reps
As many reps as possible in 6 minutes 5 Shoot Throughs 10 Grasshopper
Coaches Notes: One of the most important ways to be successful when lifting heavy weights is to have a routine. Think of your routine as a quick check list of items before beginning the lift. I am going to take you through an example routine, my own. First, check weights are even and correct on both sides of the barbell. Second, find your grip and mentally prepare for the lift. Third, step under the bar and spend a second or so finding a comfortable bar position on the traps. Fourth, take a big deep breath and squeeze tight before pushing the bar up out of the rack. Fifth, take a single step back with each foot. Sixth, take a couple breaths followed by a big deep breath. Seventh, squeeze tight and begin squatting. Now this might seem like a lot of steps, but this all happens within 5 seconds. Even though these steps are obvious, you would be surprised how often things are forgotten once you make your way to the bar. This is why a consistent routine is so crucial. You have all done plenty of back squats and have heard the coaches give you these and other cues. It is now up to you to take the cues that work best and build a routine.