On Ramp starts Monday and I want to spend the next month covering the basics here as the appear in On Ramp. It won't be spot-on, timing wise, but it should follow along pretty closely.
We'll begin on Monday with the squat. Just the body weight only "air squat"
The squat is initiated with a push-back of the hips, not a bend of the knees. The three things I'll demand are a flat back, weight in the heels, and knees pushed out and in line with the 3rd to 5th toes.
The things I'd like to see, and what we'll work on are depth, upright torso, and vertical shins.
You'll hear me say "belly tight!" and "reach back with your butt" and "wiggle your toes" which is what Kurtis is showing in the photo above.
We'll spend a lot of time in the bottom of this squat, working hard, fine tuning positions, getting prepared to load this squat in a variety of ways.
Here's a great resource on the squat you're about to become intimately familiar with!