20 DAY SQUAT CHALLENGE NOV 2015

Before you start the Squat Challenge Monday 2nd November, please be sure to read these teaching & safety points for all squatting exercises.

Teaching & Safety points for squats:

1. Sit down like you are sitting into a chair
2. Keep your back straight, chest & head up
3. Watch your knee alignment – preform squats in front of a mirror if you can
4. Your knees should follow the line of your second toe
5. Your knees should stay behind your toes at all times
6. Your knees should not buckle in or out – tell them to stay straight!
7. Push your bum as far away from your hips as you can
8. Your hips & shoulder should stay facing forwards
9. No hinging from the lower back
10. You should never feel pressure through your knees or back

Rules for the squat Challenge:

• DAY 1-10 Preform each day of squats with the repetitions allocated depending on if you are a beginner, intermediate or advanced
• DAY 11-20 Preform all 10 days of the squats together each day, for 10 days with the allocated repetitions depending on if you are a beginner, intermediate or advanced
• Beginners are to complete x 10 repetitions
• Intermediate / Advanced are to complete x20 repetitions
• Enjoy, and don’t forget you take a before and after picture of your butt for yourself to see the improvements Toned butts for christmas!!