\ BEFORE STARTING ‘Welcome to the Squat Challenge training and exercise plan! Please make sure you read this before starting the Squat Challenge! Equipment The Squat Challenge - Home Edition, can be done at home or at your gym. There are plenty of ways to exercise at home, and limited equipment doesn't mean that you can't exercise. The exercises that we have included do not require any sophisticated instruments, which is why we have chosen some simple equipment that everyone owns at home. Such as chairs, a box, stairs, bed, etc. If you do not have a chair or a box where you can step in and jump from it, you can use your bed, stairs, bench or any similar equipment. Other equipment that are mandatory however are dumbbells. It is preferred to have two or three sets. Since by the end of the challenge you will grow stronger; so having a pair of heavier dumbbells will be needed. If you are a beginner we suggest to start with 2-3kg (4-8lb.) dumbbells, in the first days, and later you can use heavier ones like 4-6kg (8-13 lb.) and by the end of the challenge you can use 6-8kg (13-17 lb.) or heavier. If the weight isn't so challenging for you can use less weight, or you can use lighter weight if it is too heavy for you. Listen to your body! Training The Squat Challenge exercise and training plan is spread to eight and sixteen weeks, for both home and gym edition. Each week you have to train three days per week and you can choose the days you want to train. We suggest you train on Mondays, Wednesdays, and Fridays. On the other days you can train other body parts like Abs (with our Six Pack Challenge), arms, back etc. and of course make sure you rest. If you want to make your training more challenging you can train your legs 2 days a week by repeating the first challenge of the week that you are doing.\ BEFORE STARTING Resting between sets and exercises In order to get stronger and recover faster, you need to rest between sets and between exercises. You should rest at least two minutes between sets, whereas the best rest period is 3-5 minutes. IF your goal is to lose weight then you should rest less. Starting from 30-100 seconds. Regarding how long to rest between different exercises, it should usually be about as long as you rested between sets of the previous exercise. Meaning, if you rested 3 minutes between sets of Exercise #1, you should rest about 3 minutes before doing your first set of Exercise #2. After you finish the workout, you should rest 2-to-4 hours immediately after exercise. Resting during the week Recovery is as important as exercising. You should rest one to two days during the week for maximum results. On rest days you can do stretches to help blood flow in your muscles which will aid recovery for your muscle tissues. Massages are also a great option if available to you. Massaging the muscles that feel sore will also help recover faster if you have the luxury to visit a massage therapist then that will be very helpful for your recovery. What if you missed a day? The solution is simple. Your missed day has now turned into a rest day. So simply continue training normally. Once you reach the next rest day, use that day to complete the workout that you missed. Simple right? Now..... “ite Cho(V CHECKLISTPROGRESS PICTURES REMINDER! We would love ta see your, pragtebs / tainhfolmation pictwres Pleare do not forget to harhitag at tag us on bocial media: #therquatchallenge #squatchallenge #fitenomy atherquatchallenge @fitononyTIPS ON PROPER FORM Ag Ag @ : : Te asTIPS ON PROPER FORM > AS &©) WARM UP ROUTINES 1A f JUMPING JACKS QUICK FEET BUTT KICKS LATERAL LEG a Af A + SIDE TO SIDE SQUAT FAKE ROPE JUMP©) WARM UP ROUTINES fF RU IN PLACE FORWARD LEG SWING rare HIGH KICK SQUAT SIDE KICK NOUNTAIN CLIMBERS HIGH KNEES@ STRETCHING ROUTINES XL S a QUAD STRETCH CALF STRETCH ¥ RS STANDING FORWARD BEND OUTER THIGH STRETCH ZA HIP FLEXOR STRETCH GLUTE STRETCH heGP STRETCHING ROUTINES CAT BACK STRETCH ft , HIP CIRCLES CHILD'S POSE melee. HAMSTRING STRETCHWarm Up for 4-6 minutes - Check the Warm Up Routines Stretch for 3 - 5 minutes - Check the Stretching routinesStretch for 3 - 5 minutes - Check the Stretching routinesWarm Up for 4-6 minutes - Check the Warm Up Routines Stretch for 3 - 5 minutes - Check the Stretching routinesWarm Up for 5 minutes - Check the Warm Up Routines Stretch for 3-4 minutes Check the Stretching RoutinesStretch for 3 - 5 minutes - Check the Stretching routinesStretch for 3-4 minutes Check the Stretching RoutinesPROGRESS PICTURES REMINDER! We would love ta see your, pragtebs / tainhfolmation pictwres Pleare do not forget to harhitag at tag us on bocial media: #therquatchallenge #squatchallenge #fitenomy atherquatchallenge @fitononyWarm Up for 4-6 minutes - Check the Warm Up Routines Stretch for 3 - 5 minutes - Check the Stretching routines: Stretch for 3-4 minutes Check the Stretching RoutinesWarm Up for 5 minutes - Check the Warm Up Routines Stretch for 3-4 minutes Check the Stretching Routines: Stretch for 3-4 minutes Check the Stretching RoutinesStretch for 3 - 5 minutes - Check the Stretching routinesWarm Up for 5 minutes - Check the Warm Up Routines Stretch for 3-4 minutes Check the Stretching RoutinesPROGRESS PICTURES REMINDER! We would love ta see your, pragtebs / tainhfolmation pictwres Pleare do not forget to harhitag at tag us on bocial media: #therquatchallenge #squatchallenge #fitenomy atherquatchallenge @fitonony: Stretch for 3-4 minutes Check the Stretching RoutinesWarm Up for 5 minutes - Check the Warm Up Routines Stretch for 3-4 minutes dheckthe Stretching RoutinesWarm Up for 5 minutes - Check the Warm Up Routines Stretch for 3-4 minutes Check the Stretching RoutinesWarm Up for 5 minutes - Check the Warm Up Routines Stretch for 3-4 minutes Check the Stretching RoutinesWarm Up for 4-6 minutes - Check the Warm Up Routines Stretch for 3 - 5 minutes - Check the Stretching routines are 4x10 | egExtension 4x8Warm Up for 5 minutes - Check the Warm Up Routines Stretch for 3-4 minutes Check the Stretching RoutinesPROGRESS PICTURES REMINDER! We would love ta see your, pragtebs / tainhfolmation pictwres Pleare do not forget to harhitag at tag us on bocial media: #therquatchallenge #squatchallenge #fitenomy atherquatchallenge @fitononyWarm Up for 5 minutes - Check the Warm Up RoutinesWarm Up for 5 minutes - Check the Warm Up RoutinesWarm Up for 5 minutes - Check the Warm Up RoutinesWarm Up for 5 minutes - Check the Warm Up Routines Riz Stretch for 3-4 minutes Check the Stretching RoutinesWarm Up for 5 minutes - Check the Warm Up Routines J \ Stretch for 3-4 minutes Check the Stretching RoutinesWarm Up for 5 minutes - Check the Warm Up RoutinesPROGRESS PICTURES REMINDER! We would love to see yout, pragiebs / thainsfolmation pictuies Pleare do not farget to harshtag oh tag ud on bacial media: #therquatchallenge #hquatchallenge #fitanomy atherquatchallenge afitanamyEXTENSIONS Lie face down ona hyperextension bench, tucking your ankles securely under the footpads. 2.Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. 3,.With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms. 4Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feela nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others, The key thingjis that you go as faras. your body allows you to without rounding the back. 5 Slowly raise your torso back to the initial position as you inhale. Tip:Avoid the temptation to arch your back pasta straight line. Also, do not swing the torso at any time in order to protect the back from injury. 6. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter.DANS Sam LOLRe Sei Sa 1.Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Havea barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other. 2.Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest. 3.Then lift the barbell over your head and restit on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise. 4s you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be cirectly above the middlle of your thigh. 5,Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale. 6. Repeat for the recommended amount of repetitions. 7.Switch legs and repeat the movement. Variations: You can use a step up box to place your toes on to perform this exercise. You can even elevate the step up box. Note: the higher the step up box, the more difficult it is to perform this exercise.eae el ened Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. 2.Roll the bar so thatit is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. 3.Begin the movement by driving through your feet, extending your hips vertically through the bar. Your ‘weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.CBARBELL WALKING LUNGE Begin standing with your feet shoulder width apart and a barbell across your upper back. 2Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and yourfront knee should stay above the front foot. 3.Drive through the heel of your lead foot and extend both knees to raise yourself back up. 4Step forward with your rear foot, repeating the lunge on the opposite leg.oe Ons ele atl ‘Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. 2.Your toes should be facing out. Note: Your arms should be stationary while performing the exercise, This is the starting position, 3Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise. 4Press mainly with the heel of the foot to bring the body back to the starting position while exhaling. 5,Repeat for the recommended amount of repetitions. Caution: Failure to keep your back straight can result in back injury.CS DEADLIFTS Stand in front of a loaded barbell. 2MWhile keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps. 3.While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention. 4.Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition. 5Perform the amount of repetitions prescribed in the program... DUMBBELL BULGARIAN Saleelvat Position yourself into a staggered stance with the rear foot elevated and front foot forward. 2.Hold a dumbbellin each hand, letting them hang at the sides. This will be your starting position. 3.Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise. 4At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.ONE LEGGED ae O ca a0 Aci \0N 1.Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle, 2Face the weight stack from a distance of about two feet, grasping the steel frame for support. 3.While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly “kick” the working Leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction, 4.Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. 5 Repeat for the recommended amount of repetitions. 6. Switch legs and repeat the movement for the other side. Variations: You can perform this exercise with exercise bands.CHACK SQUAT ¢ Sue Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided. 2.Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out Tip: Keep your head up at all times and also maintain the back on the pad at all times. 3Place your arms on the side handles of the machine and disengage the safety bars (which on most de- signs is done by moving the side handles from a facing front position to a diagonal position). 4.Now straighten your legs without locking the knees. This will be your starting position. (Note: For the pur- poses of this discussion we will use the medium stance described above which targets overall develop- ment: however you can choose any of the three stances described in the foot positioning section). 5.Becin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up. (back on the pad at all times), Continue down until the angle between the upper leg and the calves be- comes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor), Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly. 6. Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position,COYSINGLE LEG EXTENS 1. Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle, Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities. 2.Maintaining good posture, fully extend one leg, pausing at the top of the motion. 3.Return to the starting position without letting the weight stop, keeping tension on the muscle. 4.Repeat for the desired number of repetitions.CD>LEG CURLS 1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the leveron the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as oppased to flat since an angled position is more favorable for hamstrings recruitment. 2.keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine, Position your toes straight (or you can also use any of the other two stances described on the foot Positioning section!. This will be your starting position. 3.As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad, Once you hit the fully contracted position, holdit for a second. 4,As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repeti- tions. ‘Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring injury.1. Adjust the padded lever of the calf raise machine to fit your height. 2,Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The ballls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position. 3.Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the con- tracted position by a second before you start to go back down. 4.Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched, 5Repeat for the recommended amount of repetitions. Caution: If you suffer from lower back problems, a better exercise is the calf press as during a ‘standing calf raise the back has to support the weight being lifted. Also, maintain your back straight and sta- tionary at all times. Rounding of the back can cause lower back injury.CGLUTE BRIDGE 1.Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. 2.Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. 3 Slowly go back to the starting position as you breathe in, Variations: You can perform this exercise one leg at atime.Od) 5)a\is) ae CRONE ete in| BC) 1. Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having appad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that itis directly above your hips, and lay down flat on the floor. 2.Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet, 3.Extend as far as possible, then reverse the motion to return to the starting position.GIES PRESS 1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development however you can choose any of the three stances described in the foot positioning section), 2.Lower the safety bars holding the weighted platform in place and press the platform alll the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees, Your torso and the legs should make a perfect 90-degree angle. This will be your starting position. 3,As you inhale, slowly lower the platform until your upper and lower legs make a g0-degree angle. ‘4Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale. 5 Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded. Caution: Always check to make sure that when you re-rack the weight the platform is securely locked. Variations: All foot stance variations described in the foot stance section.Oe ade aan Sit on the machine and place your toes on the lower portion of the platform provided with the heels ex- tending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chap- ter, 2.Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward. 3.Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting posi- tion, 4Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement. 5 Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.CLEGG EXTENSIO 1. Forthis exercise you will need to use a leg extension machine. First choose your weight and sit on the ma- chine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feel). Also, make sure that your legs form @ go-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in tum creates undue stress at the knee joint If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the go-degree angle 2Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. 3Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the g0-degree angle limit.ool a eaceD ea Dial b. Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a signif- icant amount of weight. 2,Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees ‘should be slightly bent. This is your starting position. 3.Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight Keep moving forward as if you were going to pick something from the floor until you feela stretch on the hamstrings. inhale as you perform this movement. 4Start bringing your torso up straight again by extending your hips until you are backat the starting position, Exhale as you perform this movement. Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to. be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight, Finally, jerking motions or doing too much weight can injure your back, Variations: The exercise can also be performed with a dumbbell as described above.CDGLUTE KICKBACK 1. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (per- pendicular to the torso! in order to get into a kneeling push-up position but with the arms spaced at shoul- der width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. 2.As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the g0-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it. 3.Go back to the initial position as you inhale and now repeat with the left leg. 4Continue to alternate legs until all of the recommended repetitions have been performed. Variations: For this exercise you can also perform all of the repetitions with one leg first and then the other ‘one. Additionally, you can also add ankle weights,—l=) ("0 ad ( { ) » 1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the baris loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it 2.Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time streightening your torso. 3.Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out, Keep your head up at all times and maintain a straight back. This will be your starting position, 4.Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement. 5.Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position. 6. Repeat for the recommended amount of repetitions. This type of squat allows a greater range of motion, and allows the trunk to maintain a more vertical position than other types of squats, due to foot position anid the higher bar positionCDFRONT SQUAT NI 8, 1. This exercise is best performed inside a squat rack for safety purposes. To hegin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up. under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control. a.Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. 3.Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out Keep your head up at all times as looking down will get you off balance and also main- tain a straight back. This willbe your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section). 4Bagin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-de- grees (which is the point in which the upper legs are below parallel to the floor’. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imagi- nary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly. §.Bagin to raise the bar as you exhale by pushing the floor mainly with the middle of your foat as you Straighten the legs again and go back to the starting position. Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize. You can also place a small block under the heels to improve balance.C>DUMBBELL LUNGES 1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. 2, Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. 3. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come own, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. 4, Using mainly the heel of your foot, push up and go back to the starting position as you exhale, 5, Repeat the movement for the recommended amount of repetitions and then perform with the left leg.ota Caras belenOl 1. To begin, sit down on the abductor machine and select a weight you are comfortable with When your legs ate positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. 2, Slowly press against the machine with your legs to move them away from each other while exhaling. 3, Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. 4, Note: Remember to keep your upper body stationary to prevent any injuries from occurring.CS THIGH ABDUCTOR 1. To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. 2.Slowly press against the machine with your lags to move them towards each other while exhaling. 3, Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. 4, Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring,NOT FOR RESALE downloads ‘Customers are not. allowed to copy, ie sf oducts they purchased No, pa apes than the cover photo may be posted online The publisher discl This eBvoicdpes - contain medical advi . Con ie you physician for matters relating your alt Copyright ©2017 The Squat ChallengeSquat Challenge exercise and training plan offers the most effective lower body exercises. The gym edition workouts can be done at the gym focusing on all lower-body muscle groups, especially those previously neglected by popular workouts.