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. 

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.
    
• 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

Squat Press

Deep Lunge