The main bilateral squat in this program (replacing the Barbell Back Squat). The book loves it: more upright torso = less low-back stress, big core demand, and it opens the hips for depth. Strength + mobility in one — and it hits the abs hard.
Squat
Cues
Bar in the front rack or arms crossed (book: crossing is fine if wrist mobility is limited). Elbows high, chest tall, sit straight down ass-to-grass. Discomfort in the rack usually limits you before the legs do — work up to a heavy single, then back off and rep.
Programming
4 × 5–8, leave 2–3 in the tank. Paused reps build depth + mobility.
How to progress
Double progression / create room (start ~10% light for the scheme). Progress depth/quality too. → Progression §2, §5
