28 Day Squat Challenge

nicholehayes5120 wrote: »

I'm starting this today whose with me?
Counterbalance Box Squat:
*Feet shoulder width apart, keep chest up and arms straight out in front of you.
*Sit back and down onto a surface such as chair or stool, Let your butt touch surface but do not sit down.
* As you descend make sure your knees are tracking over your toes.
* Return to your starting position by pushing through your heels and squeezing your glutes.

Prisoner Box Squat:
* Keep tips from above place your hands behind your head.
* Through this course of the week to keep lowering the surface until your thighs are parallel ( or lower) to the ground.

Counterbalance Air Squats:
* Remove the chair or Stool
* Put your arms out in front of you
* Squat down as before, squat parallel or lower.
* The deeper you squat the more muscles you activate.
* Remember keep torso as upright as possible by keeping your chest up.

Prisoner Air Squats:
* Put your hands behind your head once again continue squatting
* Chest up, feet shoulder width apart, knees tracking over toes, sit back, and push through with your heels.
* By the end of the month you should be able to do a basic bodyweight squat with great form.

Counterbalance box squat( Day1- Day7)
Day 1 - 20 Reps
Day 2 - 30 Reps
Day 3 - Rest
Day 4 - 20 Reps
Day 5 - 30 Reps
Day 6 - 40 Reps
Day 7 - Rest

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Prisoner Box Squat ( Days8- Day14)
Day 8 - 30 Reps
Day 9 - 40 Reps
Day 10 - Rest
Day 11- 30 Reps
Day 12 - 45 Reps
Day 13 - 50 Reps
Day 14 - Rest

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Counterbalance Air Squatting ( Day15-Day21)
Day 15 - 20 Reps
Day 16 - 30 Reps
Day 17 - Rest
Day 18 - 20 Reps
Day 19 - 30 Reps
Day 20 - 40 Reps
Day 21 - Rest

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Prisoner Air Squat ( Day 22- Day 28)
Day 22- 30 Reps
Day 23- 40 Reps
Day 24- Rest
Day 25- 30 Reps
Day 26- 40 Reps
Day 27- 50 Reps
Day 28- Rest

Lets do it TOGETHER!