1st day of Fitness

1st day of Fitness- Squat

A squat is performed when an individual stands with her feet hip width apart, and then sits down and back, bending her hips and knees to 90 degrees, and then returns to standing.

Start with the first progression, if it is too easy then progress to the next progression until you are feeling that you are being challenged, but still able to maintain the integrity of the exercise. Remember to take pictures/videos and record the number of squats in 12 Days of Fitness tracker.

Progressions:

1. With hand support, squat to chair OR with hand support, squat to ball
2. Without hand support, squat to ball
3. Holding unweighted ball, squat to ball
4. Squat and press with unweighted ball
5. Squat and press with weighted ball
6. Squat jumps
7. Side to side squat jumps