Week 2 - Day 3

Drill 5: Wall Supported Deep Squat Hold

Setup

  • Stand facing a wall, feet slightly wider than hip-width.
  • Toes pointing slightly outward.

Instructions

  • Inhale to prepare.
  • Exhale and slowly lower into a deep squat while maintaining rib and pelvic control.
  • Hold the position briefly and return to standing.
Sets: 2 – 3
Reps: 5 – 8 slow reps
Breath: Exhale during descent, inhale to rise
Rest: As needed

What to Feel

  • Opening through the hips and stability through the core.

What to Avoid

  • Collapsing the chest or flaring the ribs.

Red Flags

  • Pain or discomfort in knees or hips.

Regression

  • Perform a partial squat if full depth is uncomfortable.