Squats are a part of life

This morning Paula hit a PR on her squat!!! While this is amazing I want to tell you about something even more impressive, how she got here. Before we get there I want to tell you a little story.

About 5 years ago P hurt her back. Really bad, not able to walk. It was a long 6 month road to recovery before she could workout and move without any pain.

Her squats have always been a challenge and with the fear of a back injury, it was never easy to squat again. Just like a lot of us we lose track of squatting well. About 6 months ago we started working on squatting as a part of life. Everyday she worked on her squats, knowing it would help her feel stronger and move better.

By making squats a part of life, she’s been able to see huge changes in her glutes (I can definitely tell you that 😉) and her strength!

Here’s our exact program:

Foam rolling

2 minutes on each quad, groin, and calf. Roll slow, about an inch per second.

Stretching

Hold for 30-45 seconds

Squat hold

Standing hamstring stretch/toe touch

Kneeling hip flexor stretch

Calf stretch with straight leg

Calf stretch with bent knee

Pigeon stretch for glutes

Couch stretch for quads

Mobility

Two of the best mobility movements are the worlds greatest stretch and the counterbalance squat. This will also get your blood flowing and get your body warm.

Worlds greatest stretch 2 rounds 5 reps/side

Counterbalance squat 2 rounds 10 reps

The most important thing you can do?

Work up to squatting in the bottom position for 5 consecutive minutes per day. This is one of the single best things that will help you squat better, even if you do nothing else.

Start off doing 10 rounds of :30 throughout the day and increase your time until you can go 5 minutes straight. (That’s what she said)

Try this routine starting out 3 times per week, everyday if you can. It takes about 15-20 minutes and you’ll start to see the benefits right away!