12/17/2023
My apologies, at the airport and didn't plan properly to get this edited, polished and out, so here it is: out. Link to the Facebook group in the first comment. Or post on Instagram and tag
Hi everyone, thanks so much for joining me on this 100 day challenge. Knowing that we are going through it together will give me the accountability I need to make it all the way. The aim of the challenge is to increase your balance and strength through a range of motion that is incredibly useful for everyday life and even more so to protect you from injuries. The most common of which we call "office chair butt". But also to greatly decrease your likelyhood of falling through your activation and awareness and strength of your entire lower body. This challenge is open to everyone regardless of your current physical condition. However, the lawyers insist "consult your physician before starting any exercise program". We will be offering 4 levels of difficultly: mild, medium, hot, and extra spicy. So that wherever you are in Your fitness journey you can pick a level that is appropriate for you.
The 3 workouts are as follows:
1. 100 squats
2. 100 precision jumps
3. 10 sets of balance work
Here are the different levels. Again feel free to mix and match even from day to day as long as you complete 1 set at any level everyday.
Mild
1. Squats - holding edge of kitchen sink or other secure object for stability, complete 100 squats to whatever depth you feel comfortable.
2. Jumps - using a line on the floor step back about a foot or up to distance you are comfortable. With your feet slightly apart, Strive to jump and land with both feet at the same time on the line with control. All attempts count toward your 100.
3. Balance - holding the back of a chair or countertop with 1 arm outstretched to your side, place a precision stick, broomstick, or 2x4 or other slightly raised object on the floor. Attempt to stand with your balls of your feet on the precision stickk, accumulating 60 seconds. Rest as needed and Repeat for 10 rounds.
Medium
1. Squats- 100 squats to "thigh parallel" depth"
2. Jumps - starting at a distance of at least half your height do 100 precision jumps to a precision stick or other slightly raised object. All attempts count
3. Balance - starting on a precision stick or other raised object, accumulate 100 seconds of balance. Rest and needed and Repeat for 10 rounds
Hot
1. Squats - complete 100 squats with any of the following: full depth (past 90, "bottomed out"), squats on a narrow flat surface like the APK precision stick, or jump squats on the ground.
2. Precisions - 100 precision jumps from a distance equal to or greater than your own height. All attempts count.
3. Balance - achieve 60 seconds straight of balance on a precision stick or rail. Only count full 60 seconds attempts. Repeat for 10 rounds
Extra Spicy
1. Squats - mix any of the following to achieve 100: single leg pistol squats at least 90 degrees, jump squats on a precision trainer, or balance squats on a rail
2. Balance - using a precision trainer or rail, balance for 100 seconds consecutively. Only complete attempts count. Repeat for 10 rounds
You may do these workouts in any combination, but you must do at least 1 (squats, balance, precisions) each week. Strive to do the hardest variation at least 2 days per week.
I am happy to answer questions and give suggestions, message my personal Facebook or Instagram.
I look forward to joining you on this journey.
Much love,
M2
