Coach Wu Seminar: Todays Progression Front Squat > Dip > Push Press
Learnt Front Squat: Sequnce is getting a proper racking position
1. Hold Bar
2. Feet underneath the bar
3. Butt back, as it in a quarter squat
4. Push elbows up using the lats. (Remember the lats are supporting the bar on the shoulders, not the elbows)
5. Unrack

When squatting, feel a huge rubber band pulling your from the sternum. (This is to keep the chest up at all times)
When squatting down, feel the knees crusing down through the shins.

Dip – This is done once the bar is racked, initiate the dip by 1/4 squatting loading the quads. Then slowly squat up and explode almost at extension.

Push Press – Same as a dip but feel elbows pushing up at the top of the dip. (Bar highest point)