I like to teach the full athletic squat after a cycle of deadlifts with beginners for a couple of reason. Reason number is the deadlift builds strength in the whole body and more specifically the low back, glutes, and hamstrings. After building strength here the squat becomes easier to learn and do. Reason number two is much more weight can be used in the deadlift therefore building more overall strength as well as a strong base for the lighter loading of a squat. The full squat is actually a whole body lift bringing elements of the core back and all the leg musculature into play, this lift is extremely important in building muscle and bone mass.
Training:
Squat 5x5
Training:
Deadlift 5x5
jumping lunge 3x20
Turkish get-up 3x5
Training:
Deadlift 3 heavy singles
Plyo-pushup 4x10
Training:
Pistols 5x5
Swings 3x15
Plyo-pushups 4x10
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