Week 5 - Day 2

Drill 1: Staggered Stance Squats with Rib Stability

Setup

  • Stand with feet staggered, one foot slightly in front of the other.
  • Arms extended forward or hands on hips.

Instructions

  • Inhale to prepare.
  • Exhale and lower into a squat, keeping ribs aligned with pelvis.
  • Inhale and return to standing.
  • Switch sides and repeat.
Sets: 2 – 3
Reps: 8 – 10 per side
Breath: Exhale to lower, inhale to rise
Rest: 30 – 45 seconds between sets

What to Feel

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

What to Avoid

  • Knees collapsing inward or arching the back

Red Flags

  • Sharp pain or discomfort in knees

Regression

  • Perform a smaller range of motion.