Here is Week #6. The first progression for the Squat.
My nephew Peter is demonstrating.
The Chair Squat is a completely functional exercise. You do it everyday.
INSTRUCTIONS: Point your toes and knees forward, keep your legs parallel to each other. Your torso remains static. The only movement occurs at the hip, knee and ankle joints. 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. Do you collapse into the chair, or do you use your muscles to support you? When you get up, do you twist sideways to help yourself gain momentum? Think about how you move.
DAYS 1 & 5 (week #6)
1. 50 High Knees (pumping arms or forearms parallel to ground or hold chest)
2. 10 Chair 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] x 4.
STRETCH YOUR BODY
Be sure to do a standing quadricep stretch and calf stretch as well as the other stretches mentioned in the previous weeks. Throughout your day you can do a stretch here and there; while waiting for your computer to turn on, pumping gas etc.
If you’ve been following these progressions since Week #1, by now you should be feeling well versed in these exercises and a nice little daily body maintenance habit is forming.
Reminder: These weekly progressions are just an outline.
At anytime you can repeat the same week until you feel ready to move on to the next progression. Not everyone will be ready to progress at the same rate and you should not feel defeated if if takes you longer to move on to the next week. Go at your own pace and be consistent. This is your experiment.