Starting Phase 2 athletes should pick their squat of choice for the next 4 exposures. Having sampled each in phase 1, here are the options.

Back squat- If you want to feel more confident under a bar and see clear strength gains, this is your squat.
– Best option for total strength progression
– Lets you move the most weight with control
– Builds confidence in a familiar, transferable pattern

Front Squat- If you want your squat to look cleaner, taller, and more controlled, this is the one.
– Demands upright posture and clean bracing
– Exposes weak links without heavy loading
– Builds midline strength and upper-back integrity

Zercher Squat- If you want strength that shows up everywhere else, this is your squat.
– Builds anterior core and upper-back tension
– Forces honest movement and full-body connection
– Carries over strongly to carries, lifts, and real-world tasks