Captain Buck’s Squat Challenge
Capitalize on this gift of extra time by increasing your leg strength. The Squat Challenge is in addition to but not a substitution for your daily commitment to movement.
Legs. Gams. Love Shanks. Beyond their visual appeal, Leg strength is one of the biggest indicators for longevity and independence.
50 Squats at the top of each hour 8 Xs alternating 3 Squat Variations. At the end of the day you’ll have racked up > 400 squats. To ensure perfect your form, utilize a chair, dresser, or countertop to concentrate on that corkscrew motion of dipping into heels and returning upright.
#1 Basic Squat (targets quads & glutes)
Form: Stance should be a little wider than shoulder width apart, toes pointed forward, drop hips back into heels with your head and chest held high.
#2 Wide Squat (targets inner thighs and glutes)
Form: Stance should be a wide in a Plié stance, heels & toes pointed at a 45 degree angle, drop hips back into heels with your head and chest held high.
#3 Narrow Squats (dials in on quads)
Form: Stance should be in line with your shoulders & just inside your hips, toes pointed forward, drop hips back into heels with your head and chest held high.
Workout developed by Forge. Co-Founder | Owner, John Buck. Consult your physician before implementing any exercise or nutritional plan.