SQUAT 101

CREDENTIALS: SQUAT DIPLOMA

PROGRAM CODE: SQ01-20-2018

LENGTH: SEMESTER RUNS JANUARY 20 - FEBRUARY 17

 

ADMISSIONS REQUIREMENTS                                                            

TO BE ELIGIBLE FOR ENROLMENT YOU MUST POSESS THE FOLLOWING:                                                      

-THE DESIRE TO LEARN HOW TO EFFECTIVELY SQUAT REGARDLESS OF YOUR LEVEL                                       

-THE DRIVE TO COME IN AND WORK HARD

-A POSITIVE MINDSET TO APPLY NEW PRINCIPLES IN YOUR WORKOUTS

ADMISSIONS SELECTION

ACCEPTANCE WILL BE GIVEN TO THE FIRST 15 ENROLLED PARTICIPANTS

 

START DATES/AVAILABILITY

COACHING FOR THE 5 WEEK PROGRAM WILL BEGIN JANUARY 20 AND RUN UNTIL FEBRUARY 17

TUESDAYS 6:30PM - 8:30PM

SATURDAYS 12:00PM - 2:00PM

OUR PROGRAM

THE BASEMENT UNIVERSITY'S SQUAT 101 DIPLOMA PROGRAM COVERS THE FULL SPECTRUM OF TRAINING WHETHER YOU ARE A BEGINNER LOOKING TO GAIN EXPERIENCE, ADVANCED LOOKING TO SUCCEED AS AN ATHLETE OR A COMPETITOR WANTING TO COMPETE. YOU'LL LEARN WHAT IT TAKES TO SUCCEED WITH THE SQUAT THROUGH LEARNING HOW TO SAFELY WARM UP, MOVE THROUGH DIFFERENT SQUAT VARIATIONS AND FINALLY HOW TO PROGRAM THE SQUAT INTO YOUR OWN PERSONAL WORKOUTS. WHEN YOU GRADUATE, YOU WILL HAVE CONFIDENCE TO PERFORM THE SQUAT ON YOUR OWN AND WILL KNOW HOW TO PERFORM OTHER VARIATIONS INTO YOUR ROUTINE. 

OUR PROGRAM HAS ONE OF THE MOST COMPREHENSIVE CURRICULA IN THE AREA AND IS TAUGHT BY LEADING PERSONAL TRAINERS WHO THEMSELVES HAVE PERFECTED THE EXERCISE. WORKSHOPS WILL USE MANY TECHNIQUES WITH A FOCUS ON HANDS ON AND ACTIVITY BASED CLASSES DESIGNED TO GET YOU PARTICIPATING AS MUCH AS POSSIBLE.

COURSES

WEEK 1

PROPER WARM UP / PRE SQUAT MOBILITY / SQUAT SET UP AND ENGAGEMENT / DECIDING ON FOOT POSITION / BRACING AND ENGAGING CORE MUSCLES / 

GOBLET SQUAT / ITS USE / HOW TO PERFORM IT / MODIFICATIONS / ACCESSORY MOVEMENTS

WEEK 2

REVIEW OF WARM UP AND GOBLET SQUAT

HIGH BAR BACKSQUAT / ITS USE / HOW TO PERFORM IT / BAR POSITION / BACK ENGAGEMENT / AVOIDING BUTT WINK / FOOT POSITION / ACCESSORY MOVEMENTS

WEEK 3 

SQUAT MOBILITY 

FRONT SQUAT / ITS USE / IMPROVING POSITIONING 

SAFETY SQUAT / ITS USE / IMPROVING POSITIONING

ACCESSORY MOVEMENTS FOR BOTH

WEEK 4

ALTERNATE WARM UP 

LOW BAR BACKSQUAT / ITS USE / BAR POSITION / FOOT AND HIP POSITION

PIN SQUATS / ITS USE

ACCESSORY MOVEMENTS FOR BOTH

WEEK 5

PLYOMETRICS IN WARM UP / REVERSE WARM UP 

PUMPER SQUATS / ITS USE

HIGH VOLUME & HEAVY SQUATS / MENTAL PREPARATION

HOW TO PROGRAM YOUR SQUAT / COOL DOWN / STRETCHING OUTSIDE OF THE GYM / PROPER NUTRITION AND SUPPLEMENTATION

 

FEES

$ 299 / HST

20 HOURS OF COACHING IN CLASS                                                                      ($300 VALUE)

WEEKLY HOMEWORK PROGRAM THROUGHOUT THE SEMESTER                     ($100 VALUE)

SQUAT PROGRAM FOLLOWING GRADUATION                                                      ($100 VALUE)

FREE ENTRY INTO THE BASEMENT SQUAT COMPETITION                                  ($20 VALUE)

 

HOW TO APPLY

BY PHONE: 705-586-3443

IN PERSON: 1212 LASALLE BLVD