Squat Sets

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Okay through the magic of video editing. I’m now

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wearing a shirt that’s a little more snug fitting so

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it can pay more close attention to the proper mechanics

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one maintaining the proper lumbar curvature

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two.

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Knees are not going to go in front of the toes. I’m working on a bit

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of a hill here. That’s the added difficulty, but we’re not going to worry about that. We’re just

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going to get right to okay. So if you’re doing this at home, maybe you’re

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grabbing onto a

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Kitchen counter we’re going down.

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and up

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And up once again. The chair behind us more

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for queuing can be for safety offs as well.

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three

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four

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five

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Focus right here that butt goes backwards. You’re looking

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up shoulders back.

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six

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squeezing those glutes squeezing those legs

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three more

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seven

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nice and slow 8

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nine

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Let’s be just a little bit mean here at the bottom pump it

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one two, three, four five.

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and squeeze up

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squeeze tight tight. Okay now walk

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it out just for a second.

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Just for a second. Okay now?

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We’re gonna step it up a little bit right here. I’ve got a jug

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with some gravel in here. This is weighed out

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to be eight pounds. That is the amount of a jug of

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water one gallon of water one gallon of milk, something like that. Okay once

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again,

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Feet little white and shoulders width.

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But back maintain that proper spinal curvature.

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Come down. You want to distribute the weight into both

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hands?

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evenly nice and low

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squeeze one

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two

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three. I feel like this way to stop me

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before I can get quite low enough. So I’m gonna curl it

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back a little bit so I can go a little deeper.

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Bye.

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six

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seven all the way up squeeze not too

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fast, not too fast.

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8 squeeze those shoulders back you’re looking up shoulders

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back.

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maintaining

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That proper curvature right there.

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nine

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Pump It Again

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One two three, four five.

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Oh, okay good.

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So we’ve done 10.

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With only our body weight. We’ve done 10 with

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an 8 pound jug now we’re going to step it up just a little

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bit.

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Then we’ll step it up a little more if you if you’re

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able to step it up and able to do some with an eight pound jug of

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water or weight. Very good. If you’re

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able to step it up, I’m going to do some with the 25 then very

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good. Otherwise, you just do another set

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with me holding on to your kitchen sink that rear

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end going back into the chair.

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See here.

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I’m maintaining the proper curvature even when maneuvering.

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All kinds of Weights including like luggage on the

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go groceries. Okay. Here we go.

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Feet knees back down grasp the

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weight.

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Look up.

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shoulders back squeeze one

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two

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three

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not too fast.

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Or you want to control where those

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knees go, don’t let them bow in towards the center.

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Don’t let them wobble out.

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Don’t let him go too far forward.

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That body has to fold forward.

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but maintain

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that curve right there.

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Call that seven kind of lost lost track of the account, but

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it doesn’t matter precisely.

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eight

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nine

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10 squeeze. Oh, let’s do our let’s do a

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little extra pump down.

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One two, three, four, five

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six seven eight

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nine.

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10

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okay, walk it off walk it off.

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Good.

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Good.

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straighten out that shirt so you can continue to see the

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Correct lumbar, lordotic curvature.

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Very good.

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Going to take just a moment here.

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If you got a lot of extra energy, maybe you can

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do a set of push-ups right now or just lock it out with me. Okay.

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Let’s try something just up on one leg. Three, two one

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up on the other leg. Three two

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one. That’s just a good little good

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little exercise for us. Okay, grabbing my

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45 racing grab position

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lean notice. I’m not

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twisting.

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alrighty

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already big 45

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Oh.

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Let’s get that stuff out of the way.

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alrighty

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ten more

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feet

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but shoulder with maybe a little wider.

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lumbar spine

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activate

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but it’s gonna go backwards Gonna Keep the shoulders back

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down down down. You gotta go really deep to

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get that pinch.

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whoa, scoop and squeeze one

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Just going to touch on the floor.

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do

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three

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four

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remember, we’re not rushing it.

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nice and slow

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five

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particularly on the way down.

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nice and slow

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six

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seven

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So a couple kind of straight on here kind of

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corner.

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eight

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nine

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10

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a couple straight on we’ll do the pump here.

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One two three, four five

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hold. It shoulders back

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looking up. The butt is back squeeze turn

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over here just for good measure so you can

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see the other way.

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Okay.

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one

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two

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three

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squeeze squeeze squeeze squeezing those

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butt muscles the low back.

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Go down.

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Drop it off.

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Good mechanics the full time.

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alrighty

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Thanks for doing the squat sets with Dr. Jed.