Challenge: Follow and document one of three routes in the six week 200 Squat Program; test yourself in the end.
Time: Self Directed
Reward: In the end, you will notice a difference in your stamina, strength, and overall fitness level.
Share your story and show off your results. The squat goals to shoot for are: 30 beginners; 60 intermediate and 100+ advanced. The squat involves, 1) standing up straight with your feet firmly planted on the ground approximately shoulder width apart; 2) contract your abdominal muscles as you bend your legs at the knees; 3) either stretch your arms out ahead of you; lightly position your hands behind your ears or hold your arms at your side as you slowly lower yourself into a squatting position; 4) lower your body to a position where your thighs are at least parallel to the floor; and 5) return to the starting position and repeat. If you have limited range of motion, then adjust accordingly and stay safe.
Keep track of your progress with the pocketmod a spreadsheet, notebook, or the Smartphone app.
The Two Hundred squat Program
The Two Hundred squat Program is a six-week program that progressively increases sets and reps until you reach the 200 squat goal. It provides an initial test and starting point based upon your current abilities. Reps and sets increase, as you get better at doing squats. This program does a good job leveraging technology and you can participate in the program for free at their website or download the Smartphone app. Visit the developers website at the following link
Print and track the program via the Pocket Mod at 200 squat Pocket Mod
Be sure to view the folding instructions at PocketMod Folding Instructions
If you do not want to use the manual method there is are great smartphone app associated with this program at:
Disclaimer: This program and associated activities is not a substitute for professional medical advice or a medical examination. Prior to participating in any program, activity, or exercise you should seek the advice of your physician and other qualified health-care professionals.
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