Week 4 - Day 3

Drill 4: Wall Supported Deep Squat Hold with Reach

Setup

  • Stand with back against the wall, feet slightly forward.
  • Arms reaching forward for balance.

Instructions

  • Exhale and slowly lower into a squat, maintaining rib and pelvis control.
  • Hold for 10–20 seconds.
  • Inhale and return to standing.
Sets: 2 – 3
Reps: 2 – 3 holds
Breath: Steady breathing throughout
Rest: 30 – 60 seconds between sets

What to Feel

  • Glute and hamstring activation
  • Ribcage stability while maintaining squat

What to Avoid

  • Knees collapsing inward
  • Losing rib and pelvis control

Red Flags

  • Sharp pain or discomfort in knees

Regression

  • Perform a higher squat for reduced intensity.