Exercise VII: Squat
Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward . Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor) . Explode back upward to the starting position. Do not allow your lower back to round. That's one rep.