When you hear "knees out", how do you interpret and then apply that cue? Do you simply think push your left and right knees to the left and right respectively. Or do you think wind or rotate your knees out while staying grounded in your feet? The latter is what we mean when we say knees out. We want you to think about it as a rotational movement (transverse plane) and not a left to right or sagittal plane movement. Staying flat-footed (it can help to focus on the big toe here), wind or rotate your knees out. This twisting motion with anchored feet produces significantly more force through the hip, creating a more safe and effective bottom of squat position.
Shana, Arthur and Marilyn this morning at 8am working on just that.
90 seconds to get a set of 10 heavy dumbbell thrusters
90 seconds to get 3 bar muscle ups
100 double unders
500 meter row
50 double unders