30 Day Squat Challenge

The Perfect Squat:

1) HIP HINGE: Each time you squat you should hinge your hips so that your butt moves backwards during the downward phase of the squat. This means your knees will no longer protrude well over your toes and the pressure of the squat will be on your heels instead of your toes, enabling you to get more depth to your squat.

2) STRAIGHT HEAD POSITION: Pick a spot on the wall that’s in line with your eyes as you’re standing straight. Then, as you squat down, keep your eyes on that spot. Your head is then automatically in the correct position.

3) CHEST OUT, SHOULDERS BACK

4) ATHLETIC STANCE: Use an athletic stance for the squat so that your knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly.

5) SLIGHTLY ARCHED LOWER BACK: Ensure lower back is flat to slight arched all the time.

6) EXHALE UP, INHALE DOWN

7) DEPTH OF SQUAT: In general, try to shoot for your hamstrings about parallel with the floor.


 

The 30 Day Squat Challenge:

1) 50 Squats

2) 55 Squats

3) 60 Squats

4) Rest

5) 70 Squats

6) 75 Squats

7) 80 Squats

8) Rest

9) 100 Squats

10) 105 Squats

11) 110 Squats

12) Rest

13) 130 Squats

14) 135 Squats

15) 140 Squats

16) Rest

17) 150 Squats

18) 155 Squats

19) 160 Squats

20) Rest

21) 180 Squats

22) 185 Squats

23) 190 Squats

24) Rest

25) 220 Squats

26) 225 Squats

27) 230 Squats

28) Rest

29) 240 Squats

30) 250 Squats

6 thoughts on “30 Day Squat Challenge

  1. Pingback: Squat until you’re hot! | TRAIN INSANE

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  4. Awesome!” Awesome Awesome! ” I’ve read and proofread the 30 Day Squat Challange . Now Iam ready to take the challange. I will be in touch in exactly 30 days to give my personal experience results!” Wish me Good Luck!”

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