FMS Overhead Squat Progression and Corrections

Описание: Check out the video for further instruction on the following Overhead Squat corrective exercises from the FMS (Functional Movement Screen)

ASSISTED SQUAT
• Attach a thick power band around a fixed object and place it around your hips. Keep your feet shoulder width apart with your toes straight. Place your hands out in front of your chest and sink your hips back. As you lower yourself down, gradually raise your arms up and look at your hands to help keep your chest tall. Throughout the movement try to keep your knees out over your pinkie toes. Perform 3 sets x 12-15 reps.

YOGA SEQUENCE
• Place your heels on a stick. Maintain a slight bend in the knees and hinge forward placing your fingers under your toes. Hold this stretch for 3 seconds. Lower your hips down into a squat keeping your elbows inside your knees and try to keep your chest tall. Hold this position for 3 seconds. Lift one arm up and back trying to open the chest and shoulders as much as possible and hold this position for 3 seconds. Lower the arm and repeat on the other side. Return to the top position. At the bottom position, try to maintain as vertical a trunk position as possible. Perform 3 sets x 5 reps.