Movement Patterns

Question 1

The tripod foot

Answer 1

Base of big toe
Base of pinky toe
Heel

Question 2

Scapular movement

Answer 2

Drop shoulders back
Squeeze shoulder blades
engage lats

Question 3

Breathing braving the spine

Answer 3

1. Breathe into the abdomen….big belly breath
2. Activate abdominal wall pulling ribs downward without any flexion in the back
   3.

Question 4

Squat-barbell back squat- category of movement

Answer 4

Squat, sagittal plane

Question 5

Squat-barbell back squat- primary muscles involved

Answer 5

Quadriceps, gluteal muscles

Question 6

Squat-barbell back squat-equipment

Answer 6

Barbells
Bumper plates
Locking collars
Squat rack/stand

Question 7

Squat-barbell back squat- coaching cues

Answer 7

1. Set up…adjust rack height (bar at clavicle
2. Closed pronated grip….2-3 inches outside shoulder
3. Set the feet….hip to shoulder width….bar mid foot…..srewing your tripod foot into the ground….torque knees outwards so they don’t buckle
4. Lock Shoulders and down bending the bar in upper back
5. Breathe and brace….big belly breath…activate abdominal wall…unrack
6. Reset feet to comfortable distance and position….dig tripod feet into ground.stay braced…breathe out through the mouth if you need to them take a big belly breath engage abdominal wall
7. Torque knees outwards descend with full foot contact…keep head above shoulders and shoulders above hips
8. Hip crease level with knee or below
9. Then ascend full tripod foot screwed into the ground keeping knees torqued outwards…. again keeping head above shoulders and shoulders above hips
10. Rerack and don’t sharpshoot just rack it on there