STRENGTH: (3x) 1 min Hollow Rock 2 min to preform 2 Turkish Get up (53#/35#) 1 – 50′ Waiter Walk on the right arm then the left arm
Scapula Work 2 times through 3 Reach, Twist & Lift both right and left sides 15 Scarecrow (5#/2.5#) 10 Scap pushup 5 I, Y, T
17 min AMRAP 50 Sit-ups 30 KB Swing (53#/35#) 10 Walking Lunges with KB overhead (5 right arm/5 left arm)
ARTICLE of the DAY: 5 Health Benefits of the Full Squat by James Speck
The full squat is one of the most basic and fundamental human postures. Due to industrialized society’s heavy reliance on chairs and modern footwear however, it has become a position that many people have difficulty achieving.
Born to Squat
The full or deep squat refers to a position where the knees are flexed to the point that the back of the thighs rest against the calves with the heels remaining flat on the floor. Young children under the age of four will instinctively go into a deep squat when they want to reach for something low, and often hold themselves in a stable squatting position to engage in play.
Among Asian adults, squatting often replaces sitting.1 So what happens to Westerners, as we grow into adults, that causes us to lose this ability? This is primarily a case of use it or lose it. Many cultures throughout history would rely on the squatting posture as a means of performing work, eating meals, or resting. Modern society has all but eliminated the need to squat in our daily lives.
Child SquattingA second reason relates to the design of modern footwear that often features an elevated or raised heel. Habitual shoe wearing causes a shortening of the calf muscles and Achilles tendon, and a gradual loss of the ankle mobility required to properly do a squat. This often leads people to perform a variation called the Western squat, where the heels remain propped up in the air.
Fortunately, many of the adverse effects brought on from frequent sitting, improper footwear, and squat avoidance are reversible. When performed correctly, the full squat carries many benefits for physical health. Squatting can be performed as a simple body weight exercise, to reach something on the ground, or simply as a rest position.
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