Build a Better Squat: 4-Week Mobility, Mechanics & Strength Guide (PDF Download)

Description

If your squat feels sticky, shallow, or wobbly, this guide is your blueprint to clean it up—without guessing.

Build a Better Squat is a 4-week, step-by-step program that blends mobility drills, positional strength, and patterning work so you can hit depth with control, keep your chest up, and drive out of the hole with confidence. Every session is laid out for you, including what to do, how long to rest, and how to progress—so you get better reps, better positions, and better carryover to your lifts and WODs.

What’s inside (PDF)

• 4 Weeks, Day-by-Day Plan – Clear sessions labeled by day (mobility + strength patterning) so you always know what to do.

• Mobility That Matters – Hips, ankles, and thoracic spine work (Pails/Rails, dorsiflexion matrix, posterior capsule, adductors) targeting the actual bottlenecks to depth.

• Patterning & Eccentrics – Wall squat therapy, sit squats, goblet eccentric isometrics, feet-together squats, psoas marches—drills that translate directly to better mechanics.

• Progressions & Tempos – Exact tempos, holds, and rest to build control and improve positions, not just sweat.

• Printable Adherence Tracker – Commit, check off, and see your progress week by week.

• Coaching Cues & Modifications – Simple scaling and “what to feel” notes to keep reps high-quality and pain-free.

Results you can expect

• Deeper, cleaner squats with better knee travel and upright torso

• Noticeably improved ankle and hip range of motion

• Stronger bracing and bottom-position control (less butt-wink, less collapse)

• Transfer to back/front/goblet/OH squats and everyday movement

Equipment Needed

• Kettlebell/Dumbbell or moderate odd object (for goblet squats)

• Small resistance band (psoas march)

• Medium regular resistance band (ankle work)

• Foam roller

• 5’ PVC pipe or dowel (broomstick works)

• Optional: 2.5–5 lb plates

Helpful Tools (optional)

• SmartWOD Timer App for EMOMs/intervals

• Renpho Smart Scale to track trends if desired

How the plan runs (at a glance)

• 4 weeks, 4 days/week (short, focused sessions)

• Each day: Mobility block → Patterning/strength block

• Built-in rest guidance & tempos; progress week-to-week

Coach note: Nothing should hurt. Discomfort for mobility is normal; pain is not. Quality > quantity. Modify range or resistance as needed.

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Key Details

• Length: 4 weeks

• Format: Instant PDF download

• Time: Short, focused sessions (stack before/after training or on off-days)

• Level: Suits beginners through advanced athletes who want cleaner mechanics