Find all four weeks of Squat-tember right here by scrolling down!
- Week #4: Get Strong
The exercise:
You’ve built a good foundation, now it’s time to build strength.
This week, you’ll practice a body weight squat, so you can build control & strength in a way that respects your knees and helps you lengthen and strengthen your back line.
Equipment:
A flat seated chair, bench or stable coffee table and several blankets, cushions or bolsters
Your challenge:
Complete your choice of exercise just 1x a day, every day this week!
Click here to join us on the Move Better, Live Better Facebook Group for the weekly live session every Tuesday at 8:30 PM EST.
Replays will be posted here on Wednesday morning.
- Week #3: Go Deeper With Ease
The exercise:
Change up the load, so you can progress safely & with minimal pain or discomfort - without putting pressure on your knees or pelvic floor.
This week, you’ll build your mobility with minimal loading, so you can safely increase your squatting ranges of motion, decrease back line tension - and get better at finding your boundaries!
Option A: Quadruped Squat Prep
Equipment:
A folded blanket, a cushion or two, or 2 half round rollers
Your challenge:
Complete your choice of exercise just 1x a day, every day this week!
Hold for 1-2 minutes
Option B: Half Happy Baby (knee friendly)
Equipment:
A yoga strap, a scarf or a belt, and a cushion for your head.
Your challenge:
Complete your choice of exercise just 1x a day, every day this week!
Hold each side for 30 seconds - 2 minutes
Click here to join us on the Move Better, Live Better Facebook Group for the weekly live session every Tuesday at 8:30 PM EST.
Replays will be posted here on Wednesday morning.
- Week #2: Save Your Knees & Build A Butt
The exercise:
Optimizing your technique is key to building sustainable strength.
This week, I’ll show you a subtle change you make to your squats to decrease the load put onto your knees and build strength in your butt!
Equipment:
(Optional but recommended) A chair that you can get your feet under and/or a mirror
Your challenge:
Complete this week’s exercise just 1x a day, every day this week.
For a bit extra:
Try this kitchen sink supported variation - make sure you still keep your knees vertical though!
- Week #1: Find Your Squat Boundary
The exercise:
When you respect your boundaries, you can increase your movement capacity. If you overshoot it, you just compensate (which is almost always unhelpful).
Modified squats give you many of the movement benefits of full squats (with fewer unhealthy compensations) and help you get stronger, so it’s time to embrace them!
This week, you’ll find your hip flexion boundary, so you can increase your capacity and squat with less low back rounding.
Equipment:
Yoga mat, cushion for your head
Your challenge: Complete this week’s exercise just 1x a day, every day this week
- Option A (assess and hold) 30 seconds per leg
- Option B (activate) stretch for 30-90 seconds then activate 1-3x for each leg
- Option C (activate for hypermobile bodies) Go to slightly less than your end range and activate 1-3x for each leg. No need to hold a stretch.
Welcome to Squat-tember!
Introduction
Squat-tember is a whole month dedicated to the incredible squat. Your challenge is to complete ONE modified squat every day. (Yes, just one!!)
Here’s what to do for the challenge!
- Print this exercise calendar to track your progress
- Scroll down the page to watch each weekly exercise video as they're released
- Practice each week’s exercise just 1x per day and check off your practice on the calendar!
- Come join the Facebook live sessions every Tuesday in September at 8:30 PM Eastern (Toronto) time so you can ask questions & get more tips - or watch the recordings when we post them right here.
- Make sure to mark your calendar for the free live bonus workshop on September 28th
