1). Assisted TRX Squat
• Loose hands on the handles. No “waterskiing" from the TRX. This is a great progression for the first time returning to squatting or for an older client because it allows for maximal support.
2). Assisted Cook Band Squat
• The Cook Band provides assistance but doesn’t allow the athlete to hang off and use their upper body. The stretch of the band gives the most support at the bottom of the squat where it is needed most.
3). Squat Press Out
• This drill is especially good for clients who lack core stability and struggle to keep their chest up during the squat. The anterior reach will allow them to sit back into their hips and get their chest up tall.
4). Goblet Squat to Elevated Box with Heel Lift
• We use this regression of the goblet squat for clients who cannot reach a 12 inch box without posterior tilting their pelvis or lack enough ankle mobility to keep their heels down.
5). Goblet Squat
• This is the main squat progression we use for the majority of clients at @bodybyboyle. Our adult clients will train the goblet squat at a variety of different tempos and loads over the course of their programs.
6). Double Kettlebell Front Squat
• For clients that outgrow the goblet squat we progress to the Double KB front squat to continue progressive overload.
7A). Offset Kettlebell Front Squats
• With adult clients that are best suited for minimal system load, variable loading strategies like offset squats can provide a challenge without an increase in weight.
7B). Barbell Front Squat
• For athletes who are going to be olympic lifting or those who are better suited for increased bilateral loading we use the front squat at our terminal bilateral squatting pattern.
一：Crossover Stick（影片連結） Lateral Speed Drill used to teach the crossover step (most of the focus should be on the leading leg that does the pushing under)
二：Crossover to Sprint (2 command)（影片連結）
三：Crossover to Sprint (1 command)（影片連結）
四：Crossover to Sprint（第三個動作，但不用停）