Foundry Fitness
General Fitness, Functional Fitness, Functional Training, Strength & ConditioningIf you're looking to improve your squat from the ground up then this is the program for you. As somebody who has had lower back pain while squatting for 3 years this was the program I followed to help build it from the floor up and improve not only my strength long term but my form throughout the movement. I've had countless athletes and clients follow similar protocols found in this 8-week program to help them with their functional movement and achieve pain free squatting both under the barbell and in daily life. With the squat being such a foundational movement it's become immensely important that all my clients master this movement.
I hope you take this first step to helping your squat form by following this program.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Box Ankle Stretch
2 x 0:20
A2
1/2 Kneeling Tibia Rotations w/Miniband
2 x 5
A3
KB 1/2 Kneeling 90 Hip Shift
2 x 5
A4
Kneeling Shoulder Prayer Stretch
2 x 1 @ 20
A5
Seated T-Spine Rotation
2 x 5 @ 5
B1
Glute Bridge
2 x 12
B2
Kettle Bell Deadlift
3 x 5
B3
Touchdown Squat
3 x 10
C
Weighted Deep Goblet Squat
3 x 5 @ 0:10
A1
Box Ankle Stretch
2 x 0:20
A2
1/2 Kneeling Tibia Rotations w/Miniband
2 x 5
A3
KB 1/2 Kneeling 90 Hip Shift
2 x 5
A4
Kneeling Shoulder Prayer Stretch
2 x 1 @ 20
A5
Seated T-Spine Rotation
2 x 5 @ 5
B1
Glute Bridge
2 x 12
B2
Kettle Bell Deadlift
3 x 5
B3
Touchdown Squat
3 x 10
C
Weighted Deep Goblet Squat
3 x 5 @ 0:10
A1
Box Ankle Stretch
2 x 0:20
A2
1/2 Kneeling Tibia Rotations w/Miniband
2 x 5
A3
KB 1/2 Kneeling 90 Hip Shift
2 x 5
A4
Kneeling Shoulder Prayer Stretch
2 x 1 @ 20
A5
Seated T-Spine Rotation
2 x 5 @ 5
B1
Glute Bridge
2 x 12
B2
Kettle Bell Deadlift
3 x 5
B3
Touchdown Squat
3 x 10
C
Weighted Deep Goblet Squat
3 x 5 @ 0:10
