Week 5 - Day 1

Setup

• Stand facing away from a wall, one foot forward and the other foot resting on the wall.
• Lower into a split squat position.

Instructions

• Inhale to prepare.
• Exhale and hold the bottom position of the split squat.
• Maintain rib and pelvis control throughout the hold.

What to Feel

• Glute, quad, and core engagement
• Stability in the pelvis and ribs

What to Avoid

• Allowing the knee to collapse inward

Red Flags

• Pain in the front knee or hip

Regression

• Perform a higher split squat hold for reduced intensity.