Thursday, July 13, 2017

Mobility drills - 1

UPPER BODY


1.Spider pushup
2.Leaping frog exercise
3. Hindu Pushup

4. Helicopter exercise


5. Diamond pushup


LOWER BODY

1.Wide body squat
2. karate squat
3. Bear Squat
4. Catcher squat 

WHOLE BODY

1.Grass hoppers
2. Gracie drill

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Saturday, September 3, 2016

30 day squat challenge

Courtesy
www.shape.com





All the variations
Explanations


1
A
B

Basic Squat

A.
Start in a standing position, feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent.
B.
Brace your abs, push your hips back and bend your knees, lowering the body into a squat. Pause at the bottom, then push back up to the starting position. Do 15 reps.
2

A
B

Glute Kickback

A.
Stand with your legs shoulder-width apart. Sit back into a squat, keeping your weight in your heels, and clasp your fists together in front of your chest.
B.
Lift your left leg straight behind you, keeping your hips square. Return to the squat position and repeat on the other side. That's one rep. Do 20 reps.

3
A
B

Basic Squat + Kickback Squat

Combine the Basic Squat from Day 1 and the Kickback Squat from Day 2. 
A.
Do 15 reps of the Basic Squat.
B.
Do 15 reps of the Kickback Squat.

DAY
4

A
B

Basic Squat + Kickback Squat

Combine the Basic Squat from Day 1 and the Kickback Squat from Day 2.
A.
Do 20 reps of the Basic Squat.
B.
Do 20 reps of the Kickback Squat.
DAY5

Rest Day

Give your lower body a rest today. Dying to squat some more? Wait until tomorrow—here'swhy rest days are important and how to optimize them for recovery.
6
A
B

Sumo Squat

A.
Stand with feet wider than shoulder-width apart and toes slightly turned out. Place hands on hips.
B.
Push hips back and squat down, keeping chest up and knees out. Then stand back up to starting position. That's one rep. Do 15 reps.
DAY7
A
B

Reaching Sumo Squat

A.
Stand with feet wider than hip-width apart, knees and toes turned out slightly. Lower into a deep squat, pushing hips back and reaching fingertips to the floor, keeping spine naturally straight, chest lifted, and eyes focused ahead.
B.
Push back to standing position, then extend arms straight overhead, keeping them close to your ears as you raise up on your tiptoes. Return to start. That's one rep. Do 20 reps.
DAY8
A
B

Sumo Squat + Reaching Sumo Squat

Combine the Sumo Squat from Day 6 and the Reaching Sumo Squat from Day 7.
A.
Do 15 reps of the Sumo Squat.
B.
Do 15 reps of the Reaching Sumo Squat.
DAY9

A
B

Sumo Squat + Reaching Sumo Squat

Combine the Sumo Squat from Day 6 and the Reaching Sumo Squat from Day 7.
A.
Do 20 reps of the Sumo Squat.
B.
Do 20 reps of the Reaching Sumo Squat.
DAY10

Rest Day

Give your lower body a rest today. 
DAY11
A
B

Oblique Squat

A.
Place hands on head, elbows pointing out. Stand with your feet shoulder-width apart and descend into a squat position.
B.
Press back into standing position and lift left leg higher than hip level while crunching side so left elbow taps left knee. Return to start, and repeat on the other side. That's one rep. Do 15 reps.

DAY
12
A
B

Jump Squat

A.
Stand with feet shoulder-width apart, hands clasped in front of chest, and descend into a squat position.
B.
Explosively push upward, jumping as high as you can. Make sure to drive through heels and not toes. Upon landing, immediately squat down. That's one rep. Do 20 reps.
DAY13
A
B

Oblique Squat + Jump Squat

Combine the Oblique Squat from Day 11 and the Jump Squat from Day 12.
A.
Do 15 reps of the Oblique Squat.
B.
Do 15 reps of the Jump Squat.
DAY14

A
B

Oblique Squat + Jump Squat

Combine the Oblique Squat from Day 11 and the Jump Squat from Day 12.
A.
Do 20 reps of the Oblique Squat.
B.
Do 20 reps of the Jump Squat.
DAY15

Rest Day


DAY16

A
B

Narrow Squat

A.
Start in standing position, hands clasped in front of chest, feet together.
B.
Lower into a squat until thighs are parallel to floor. Hold, then return to start. That's one rep. Do 15 reps.
DAY17

A
B

Pistol Squat

A.
Stand upright with feet shoulder-width apart. Place heel of left foot on the floor slightly in front of you, toes up.
B.
Raise left leg in front of body as you push hips backwards and bend into a squat on the standing leg. If necessary, extend arms in front of you to assist with balance. Lower hips as low as possible, keeping front leg lifted. Push back to start. That's one rep. Do 10 reps.
DAY18
A
B

Narrow Squat + Pistol Squat

Combine the Narrow Squat from Day 16 and the Pistol Squat from Day 17.
A.
Do 15 reps of the Narrow Squat.
B.
Do 15 reps of the Pistol Squat on each side.
DAY19
A
B

Narrow Squat + Pistol Squat

Combine the Narrow Squat from Day 16 and the Pistol Squat from Day 17.
A.
Do 15 reps of the Narrow Squat.
B.
Do 20 reps of the Pistol Squat on each side.
DAY20

Rest Day

Give your lower body a rest today. 
DAY21
A
B

Curtsey Squat

A.
Stand with feet hip-width apart and elbows bent, hands clasped in front of chest. Lower into a squat, thighs parallel to floor.
B.
Step right foot back and to the left, and squat an inch lower. Return to starting position. Repeat on the opposite side. That's one rep. Do 10 reps on each side.
DAY22
A
B

Split Squat

A.
Stagger your stance, with front foot 2 to 4 feet in front of rear foot. Stay on the toes of rear foot.
B.
Lower hips until front thigh is at least parallel to the floor. Push through the front leg's heel, and drive the hips and knees upward, to return to the starting position. That's one rep. Do 15 reps on each side.
DAY23
A
B

Curtsey Squat + Split Squat

Combine the Curtsey Squat from Day 21 and the Split Squat from Day 22.
A.
Do 10 reps of the Curtsey Squat on each side.
B.
Do 10 reps of the Split Squat on each side.
DAY24
A
B

Curtsey Squat + Split Squat

Combine the Curtsey Squat from Day 21 and the Split Squat from Day 22.
A.
Do 15 reps of the Curtsey Squat on each side.
B.
Do 15 reps of the Split Squat on each side.
DAY25

Rest Day

DAY26
A
B

Isometric Squat

A.
Stand with feet hip-width apart and arms by sides. Squat, clasping hands in front of chest, elbows bent by sides.
B.
Staying in the squat, extend left leg out to the side and tap toe to floor. Return to starting position, then repeat on the opposite side. That's one rep. Do 10 reps on each leg.
DAY27
A
B

Pop Squat

A.
Stand with feet wider than shoulder-width apart and toes slightly turned out. Clasp hands in front of chest.
B.
Explosively push off feet, bringing them together as you jump into the air, arms extended at an angle behind you. Land back in the squat position. That's one rep. Do 30 reps.
DAY28
A
B

Isometric Squat + Pop Squat

Combine the Isometric Squat from Day 26 and the Pop Squat from Day 27.
A.
Do 15 reps of the Isometric Squat each side.
B.
Do 20 reps of the Pop Squat.
DAY29
A
B

Isometric Squat + Pop Squat

Combine the Isometric Squat from Day 26 and the Pop Squat from Day 27.
A.
Do 20 reps of the Isometric Squat on each side.
B.
Do 30 reps of the Pop Squat.

Day 30 Final Superset Challenge

Do 2 sets of 5 reps of each move. Then do a happy dance, because you officially finished the #squatchallenge.







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