Guard Fit Challenge – Video: Inside the Exercise – Squats Alternate
Three athletes are shown, one at a time, performing alternate squats in a weight room. Each is using a resistance band and performing the exercise on a fitness mat to reduce the risk of injury. An intro screen that says “Inside the Exercise: Squats Alternate” appears, and then SGT Jeremy White – one of the athletes – begins a description and demonstration of the exercise.
Jeremy: This exercise is the alternate for the squat. It’s actually really recommended that you do something like this first if you’re not used to doing squats.
While Jeremy continues to describe the benefits of the exercise, the video shifts to show SPC Tim Bailey performing the alternative version of squats.
Jeremy: It’s going to help build your quads, your hamstrings, your glutes, your core ready to move up on to the free weights…it’s great for when you’re traveling or if you’re home and you can’t make it to the gym or what have you.
Camera focuses on SGT Ryan McDonald, who demonstrates the use of the resistance band and form for the exercise.
Ryan: We step into the band, shoulder-width apart and I’ll just simulate that I actually have a bar over my shoulders…I want to make sure I have my weight balanced over the heels in the center of my foot and I’m going to drop my seat. Keep my chest up and looking up as I extend through the repetition. Again, my knees are coming over my toes and my chest is up. I don’t want to roll forward or fall back. Alternate squat.
The final portion of the video shows Jeremy performing the alternate squat until the final screen of the video. The final screen contains the words “Inside the Exercise: Squats Alternate.”