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Air Squat Progression Pt.1

Squatting is one of most vital movements for increasing lower body strength and developing core strength and stability.  It's important for all athletes of all levels and experience to learn how to squat properly, and the best way to do this is to develop good mechanics while under no load.  This progression series will demonstrate proper positions and transitions for an air squat.

In this first video, Carl demonstrates how to use the concept of blocking movement to achieve a good knee position in keeping the knees out and preventing them from tracking forward over the toes during the transition.  Carl then explains how to build range of motion in order to bring the hips down for more depth in the squat, by using an additional point of contact with hands on the ground for stability.

Air Squat Progression Pt.2

Squatting is one of most vital movements for increasing lower body strength and developing core strength and stability.  It's important for all athletes of all levels and experience to learn how to squat properly, and the best way to do this is to develop good mechanics while under no load.  This progression series will demonstrate proper positions and transitions for an air squat.

In this video, Carl discusses how to find that ideal flat-back position at the bottom of the squat and how to maintain that strong position as you stand up. Keeping the back flat throughout the full range of motion in an air squat is often challenging for beginners, but it is necessary to develop good hip mechanics, trunk stability, and properly prioritize the movement order with the hips, knees, and ankles.

Air Squat Progression Pt.3

Squatting is one of most vital movements for increasing lower body strength and developing core strength and stability.  It's important for all athletes of all levels and experience to learn how to squat properly, and the best way to do this is to develop good mechanics while under no load.  This progression series will demonstrate proper positions and transitions for an air squat.

In this video, Carl discusses more squatting movement mechanics and illustrates what knees out means, and how to maintain that good position while squatting with feet separated.  Keeping the knees out will result in a better application of force as well as lowering the stress and chance of injury at the knees.

Back Extension Roll Progression Pt.1

In this video, Carl takes you to the next step beyond Backward Roll and demonstrates the progression for the Back Extension Roll, using the Back Extension Roll to Push Up position.

Back Extension Roll Progression Pt.2

In this video, Carl revisits the Back Extension Roll progression by first breaking down and practicing the Candle Stick Roll and the Backward Roll as components of the full Back Extension Roll.

Back Extension Roll Progression Pt.3

In this video, Carl continues with the Back Extension Roll progression by working on using the hips to direct and drive the kick out to full extension into a Handstand from the Backward Roll.

Back Leg Swing

  • Stand with one leg straight under your hip and hold onto the wall or a low bar for balance
  • Keep your legs straight, belly tight, and butt squeezed as you kick your other leg back and up behind you
  • Drive your heel as high as you can while maintaining a neutral spine and straight leg
  • You should be hinging only at the hip, do not bend the legs while swinging and try to point your toe

Back Tuck

  • Stand tall with abs and butt on
  • Initiate straight jump and make sure the arms swing past ears to give direction
  • At the apex of the jump, initiate an explosive “knees through elbows”
  • Hold the tuck position during the entire rotation
  • Stick the landing by stomping the ground in a partial squat

Backward Roll

  • From a standing position, keep your arms up and sit back into a squat and roll onto your back
  • As soon as your butt and back touches the ground, bend your arms and reach behind your ears
  • Your hands should catch ground as you continue to roll back on your shoulders, protecting and taking any pressure off your neck and head
  • To complete the roll, allow the momentum to bring your legs and hips over your head
  • Only when the hips roll past vertical over your body do you press with your arms to finish the rotation to land on your feet again

Backward Roll Progression Pt.1

Learn how to do the Backward Roll with this progression video, using what we've learned from the Candlestick Roll with Hands Down.

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