Saturday probably should be renamed, "Squatted Today" since that's what we do early before doing anything else.
Embracing "Work the Weakness", I focus on the group's need to brace harder and to open the hips more. To do this, and make it fun, I love adding "Windchime Squats"
What are Windchime Squats? Well, we use the SSB Yoke Bar because I don't have a bamboo one and start to add weight UNDER it by suspending kettlebells and plates via Jump Stretch bands.
When the weight begins to swing, sway, and bounce up and down we try to stabilize, using those "Core" muscles.
Continue adding more dangling weight until 5 reps become a serious challenge. Once that weight is found we did an additional four sets of 5.
Now that this exercise gave us "Sea Legs", you know what I mean if you have ever been out on a boat that rocks and rolls with the waves for any length of time, we move onto REP squats.
Find a weight that is a challenge to accomplish ten reps. Then do 4 more sets.
The pump and the strain become apparent early. This is where the fun begins among the group. The first person to complain got the exercise where I told the person to open their legs about three feet apart. Then jump up and down three times quickly to clear their vagina of the sand that built up in it throughout the warm-ups. (We have only one gal in today's group and she's as strong as many men out there, so the offense was kept to a minimum)
I digress.
By the third set of ten, the legs do feel like garbage. TOO BAD!
THEN, we clear the bar, remove the box, and get WIDE as the Grand Canyon in our stance keep the back arched sit back, and get down as low as we can while keeping the pelvis in anterior tilt.
Once the butt begins to "wink" that is where we pause and then try to defend a bit further.
Although it's not heavy, nor is it fast, this might be the worst of it because of the lack of hip mobility most of us have. Heck, sitting here typing this my hips and legs are HUMMING. Good freak'n time!
Before leaving the gym everyone had GHRs to do as well. 5 sets of 12 got you out the door.
Now to start the day!