3 pass and shoot

Sitting in the Imaginary Chair

First, perform a series of 10-15 leg squats with or without a weight. To perform a leg squat, stand with the feet shoulder width apart or slightly wider pointing out at a 45 degree angle. Take a deep breath, and sit down as if to sit in an imaginary chair until the thighs are parallel with the ground. Make sure the knees remain in line with the feet, and that the eyes look forward at all times to prevent the body from leaning forward.

As soon as the lowest point in the squat is reached, stand up immediately by driving the heels into the ground and straightening the back. Take a deep breath and continue squatting.