**DON’T FORGET TO CHECK ZEN PLANNER THIS WEEK**
**WE ARE STILL ON SHORTENED HOURS/OPEN GYM TIMES**
BACK TO NORMAL NEXT WEEK!!!
You guys will be happy to know that our focus for Jan is SQUATTING!! This will include everything from improving positions and ROM to going heavy and light across all squat variations! We have created some great complexes that will help prep the body for squatting and challenge you to push your ROM limits a bit! YAY for squats!
According to ‘Squat University’, EVERYONE should be capable of performing a perfect deep bodyweight squat, no mater your age, shape or size!
The squat is a movement ever before it’s an exercise. While many of us may not barbell squat everyday, you should still be expressing the movement of a squat. It doesn’t matter how flexible you are, if you never express full functional mobility throughout your day, you never use your body as it was designed! It’s truly not enough to move through full ranges for only 1-2 hours a day at your workout and then sit for the rest of your day. When you naturally can ‘plop’ down into this deep squat position, we promise you your body will start to thank you for it. You’ll notice thing like less back pain, less aching joints or less need to spend countless mins on the foam roller during warm up!
Try and start with SMALL steps like trying to sit in a deep squat for 30secs, 10x throughout your day. YES – TEN TIMES! If you’re unable to sit that deep at the beginning, use your hands to hold onto something heavy to counterbalance and allow yourself to feel the stretch.
If you cannot hold a deep squat position for a min or two at a time, then maybe spend some time working on the basics rather than the complicated stuff – i.e. handstands!
And so, let’s squat!!
*The goal here is to go around 78% of your 1RM for all 5 sets of 3
*Rest up to 3min bw sets for safety
BW Back Squat Test!
*after your last heavy 3, strip the bar to bodyweight. You will have 1 attempt (no re-racking the bar) at max repetitions of Back Squats at your body weight! This portion will feel pretty light after the heavy triples but will challenge you mentally. Your goal rep range is 20-30!
*increase weight as you go with the last couple of sets feeling like a ‘challenge’!
20 Back Squats at 1/2 Bodyweight