90 DAY CHALLENGE WEEK 1: THE SQUAT FAMILY (AIR SQUAT: WK 1 Day 1)

8 May

 

Q) What is the 90 day challenge?

A) 90 blog post aimed to teach you the basics of working out…. take the time to understand all 90 posts and you should be able to navigate your way through any gym

We are starting week 1 with the Squat and its variations; the Squat is in the top 3 movements every human being should practice on a regular basis but why?

Are you sitting in a chair right now?… you are going to have to squat to get out of the chair. Plain and simple it’s a natural human movement that has functionality in all aspects of our daily life.

NOTE: Trying to get stronger? The Squat has been referred to as the “King” of all exercises for building strength.

Today we are going to focus on the very basics of the squat and will cover:

  • Air Squat: this is a move that should be practiced for the rest of your life. It will transfer directly into your weighted squats and is a great way to warm up at the beginning of a workout. Don’t worry if you suck at it… everyone does at first.

Click HERE to see the video

NOTE: try squatting on top of a medicine ball

  • 10-Minute Squat Test:  do you feel like you could use more flexibility in the hips? Try the 10 minute Squat test, its proven to increase range of motion in the hips immediately

Click HERE to see the video

NOTE: Cant do 10 minutes?… no problem just go as long as you can try 30 seconds on 30 seconds off for 10 minutes 

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