9-24-2018 DAY 1 SQUAT CHALLENGE WITH STEPH
Strong & Simple Living with Steph
Welcome to the official start day!
We are SO ready!!!! Be proud of yourself for doing something FOR YOU.
Regardless of your physical abilities, pace yourself!!
To those that are new to these challenge groups, it can take a minute to get used to the workings and expectations of the group.
Be patient with yourself and remember why you started.
Pay attention to your form to avoid injury.
When you tense your muscles you tend to hold your breath. Inhale on your way up, exhaling on your way down.
Choose the level that’s right for you:
⭐️Beginner – 6 reps of each squat style = 30 TOTAL
⭐️Intermediate – 7 reps of each squat style, repeat 2x = 70 TOTAL
⭐️Advanced – 7 reps of each squat style, repeat 3x = 105 TOTAL
Comment below when you’ve completed your tasks.
*** For the Narrow Squat w/ Back Kick & Basic Squat w/ Side Leg Lift –
Rise back up, straightening the legs completely,
and lift the left leg behind you for a back kick.
Lower the foot back to the floor in a narrow squat position.
Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
This counts as ONE rep.
from Aunt Sharon: For the back kick and the side leg lift, I did both legs. This increases reps for beginners to 42. Intermediates: 98. Advanced: 147. Combining both leg lifts or kicks into ONE rep really means ONE rep for each leg, which equals TWO total reps.
Okay, so I started with the intermediate level. Worked up a sweat and got breathy. My legs right now feel like jelly. Although I’m no stranger to squats, I do mine holding a bar or lifting weights from the floor up, with no variation. This is new – the variation plus minus the bar.
The kicks are good for balance, which older folks need. I need lots of work for balance since my concussion and this will help.
The SUMO SQUAT was the most difficult, since I don’t yet have enough strength in my quads to rise from a deep squat. I did a modified 7 x 2 reps to set me up for future work – let my quads know this isn’t a seven mile walk.
“The quadriceps is a massive hunk of muscle on the front of your legs.
Weak quads are by far the number one cause of knee pain and other knee issues.
You commonly see this in older people who do a lot of sitting all day.
Over time their quads become so weak it’s hard for them to stand up and they also develop knee pain and other issues.
In short, you do not want to neglect quad training.
Quads are vital for walking, running, jumping and squatting down.
Weak quads mean that these functions will be greatly hindered.
One of the main functions of your quads is to allow you to squat.
In only makes sense then that the best quad exercises involve the squatting movement.” (jasonstake.com)
STRONG AND SIMPLE LIVING WITH STEPH