November 2024 Drop It Like a Squat
Prize:
Winning Firehouse:
Roster:
Flyer:
No matter your fitness aspirations, every person can benefit from an improved squat ... the most important of all exercises (H&L opinion). As a society, we have lost the ability to squat in a resting position. A feat most children and some other cultures can hold with ease. Reestablishing a deep squat will build core and hip strength, improve hip and ankle mobility, and prevent pain or injury in your spine and knees.
This month's challenge is to squat and focus.
How To Play:
Nov 1st - accumulate 1 minute in a squat
Add 1 minute each day
Nov 2nd - accumulate 2 minutes, Nov 11th - accumulate 11 minutes, etc
Your squatting goal will correlate with the day of the month
Your prescribed squatting total may be broken up into as many sessions as needed over the day.
There is not a "winner" this month .. just progress
Here are a few tips for establishing a squat:
Maintain an upright posture: Keep your chest lifted and your weight in your hips. Imagine a long line running from your pubic bone to your sternum.
Engage your core: Pull your ribs in toward each other to keep your core engaged.
Press down through your feet: Drive your feet into the ground and keep your feet flat.
Try not to lean forward: If you feel like you are going to fall over, you are challenging your core strength.
Address ankle mobility: If you're having trouble squatting below parallel, it could be due to limited ankle mobility. Try stretching or foam rolling your calves or elevating your heels 2" when squatting.
This challenge is for every level of mobility.