Week 5 - Day 1

Drill 1: Bodyweight Squats with Rib Control

Setup

  • Stand with feet shoulder-width apart, toes slightly pointed outward.
  • Arms extended forward or hands clasped in front of chest.

Instructions

  • Inhale to prepare.
  • Exhale and lower your hips down and back, keeping the ribs aligned over pelvis.
  • Inhale to return to standing.
Sets: 2 – 3
Reps: 10 – 12 slow, controlled reps
Breath: Exhale to lower, inhale to rise
Rest: 30 – 45 seconds between sets

What to Feel

  • Engagement of glutes, quads, and core
  • Rib control and pelvis stability throughout

What to Avoid

  • Collapsing the chest or overarching the lower back

Red Flags

  • Knee or lower back pain

Regression

  • Perform squats to a chair or elevated surface.