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7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – Core, Lower backPreparation: The Marine will place the sandbag over the right or left shoulder with feet hip width apart.Execution:The Marine will drop the hips down toward the deck while trying to externally rotate the feet, referred to as “tearing the newspaper”, as they descend. They will keep the chest up and feet flat on the deck. Once the Marine gets to the bottom of their squat they will press into the floor and drive the hips back up to the starting position.Common Mistakes: - Not keeping the shoulders square - Dropping the chest - Not keeping feet flat on the deck - Knees caving in
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Marine Corps PTffdhamstringsSquatMarine Corps fitnessUSMC TCOMFFIForce FitnessUSMC TECOMGLUTESQUADRICEPS
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