Here is week #8 – DAYS 1 & 5.
My nephew Peter is demonstrating the Half Squat.
The Half Squat is the same as the Chair Squat minus the chair. Notice how Peter maintains a static spine throughout. The joints that are involved: Hips, Knees, Ankles and Shoulders.
For those not quite ready to leave the chair behind, continue to use the chair but place less of your body weight onto the chair each time, eventually hovering over the chair instead of touching it at all.
INSTRUCTIONS: Point your toes and knees forward, keep your legs parallel to each other. Your torso remains static. The only movement occurs at the hips, knees and ankle joints, as well as the shoulder joints as the arms raise forward to support balance. You will notice that as your knees bend forward and your hips shift backwards, your torso naturally tips forward; hinging from the hip joints NOT rounding from your spine. It is a very simple and clean movement. Spend two days this week doing this progression to establish a solid foundation for this movement as we will be adding on. Focus on precision of movement as opposed to completion.
For the rest of the week be aware each and every time you sit in a chair and get up. See if you can hover for one second before you make contact with the chair. Allow your muscles to support you. When you get up, shift your weight slightly so that you are hovering again for one second before you get up. Notice how your legs take on the workload as opposed to feeling it in your lower back.
DAYS 1 & 5 (Week #8)
1. 50 High Knees (pumping arms or forearms parallel to the ground or holding chest)
2. 14 Half Squat
3. Repeat circuit 4 times to equal 4 Rounds.
DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4.
DAYS 3 & 7 = [50 High Knees + 10 Incline Push Up (Level 2) Lower surface] x 4.
STRETCH YOUR BODY.
Have fun with this one. We’re really moving along now. We’re more than half way to the big finale. Leave me a comment on your progress. Let me know how you are fitting your 4 Minute Mornings into your life.