Lower · Beginner

Chair Squat School 15

Chair Squat School 15 preview
Lower · 15 min
Chair Squat School 15
Coach ShamSlow it down, breathe, undo the seat.

The squat pattern, taught from zero. Sit, stand, hinge, reset. Rebuilds the legs that have been sat on.

15 min
Beginner
Truck stop
Warm-up1/28
Ankle rocks
0:45
0% total

Hands on the cab, feet planted, rock the knees forward and back over the toes. Heels stay down. Buys back the ankle range the pedal stole.

Next · Rest · 0:05
  • Ankle rocks
    45s

    Hands on the cab, feet planted, rock the knees forward and back over the toes. Heels stay down. Buys back the ankle range the pedal stole.

  • Hip-hinge drill
    10 reps

    Hips travel back, soft knees, hands slide down the thighs.

Coach note

You are not weak. You have been sitting for eleven hours a day. Two weeks of this and the squat comes back.

Next to the cab step
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