Hit the Wall

February 3, 2020 –

Now that January 2020 has past us by there is a very good chance that many of you have completed the ‘PLANK CHALLENGE’ and now have 6-pack abs. They will most certainly be stronger and your low back healthier for it!  Not only am I proud of you for being the strongest person in the room BUT now your core is ready for yet another fun and healthy challenge.  So … here comes February!!

The WALL SIT CHALLENGE!!  It is time to see your legs develop stronger muscles!  Sculpted and firm! This month is a short month so get excited about shaping up your legs, increasing your metabolism, and if your planning on Skiing this season … perfect timing!

Muscles you will utilize for this challenge:  Quadriceps, Glutes, hamstrings, adductors, abdominal wall, and low back stabilizers.  This is another one of the best isometric exercises (an exercise involving the static contraction of a muscle without any visible movement in the joint angle) possible for your body. So, go for it!  

Here are the rules/mechanics of the exercise – 

• Lean up against a wall or stable surface (door, brick pillar…)
• Separate the feet to shoulder width with toes pointed forward   (like on ski’s)
• Slide down the wall until your upper legs are parallel to the floor and stop!  Breathe!
• Set a timer and do not move, keep upper body still and head in posture. Breathe!
• At the end of the time/goal either straighten your legs and stand up, or sit down.

After each wall sit I suggest a light stretch.

Get and print the WALL SIT Challenge form here!

In good health,

Bob

“The most important thing is to try and inspire people so that they can be great in whatever they want to do.” – Kobe Bryant