JUNE: SQUAT BETTER
Week 2
Complete all of these exercises EVERY day this week using the following prescription:
- Toe Sit (1.5 min)
- Hold the position for 60 s, then complete the up and down presses for 30 s.
- Side Hip Circles (2 min)
- Complete 10 circles in each direction for each leg.
- Hip Grinder (2 min)
- Complete 10 reps to each side, make sure to hold the reach for 3-5 sec each time.
- Lying Squats (2 min)
- Complete 20 "squats" pulling feet off wall. Then hold in "squat" position for 30 sec.
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Week 1
Complete all of these exercises EVERY day this week using the following prescription:
- Ankle Press (2 min)
- Hold the position for 30 s, then complete the up and down presses for 30 s. Each Leg.
- Hold the position for 30 s, then complete the up and down presses for 30 s. Each Leg.
- 90/90 Holds and Presses (6 min)
- Complete 20s passive hold with hands on ground, then 10 s no hands press. Complete that cycle x3.
- Then perform 30 s of up and down presses.
- Switch Legs
- Squat Press (1-2 min)
- Complete 1-2 min of active presses, getting deeper throughout the minute. Maintain good posture.
- Deep Lunge (2-3 min)
- Complete a 1 min hold with the back knee down, always staying active in the arm and leg, trying to move chest closer to ground throughout the minute.
- If able, complete a 15-30 s hold with the back knee up
- switch legs
Ankle Press |
90/90 Holds and Presses |
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Squat Press |
Deep Lunge |