30 / 30 Squat Challenge
Welcome to Office Revolution’s first monthly challenge. If you’re looking to tone and lift your butt, build bigger biceps and impress the opposite sex, our challenges might help do that, however our goal is none of those things.
Our challenges will improve your range of functional movement, give back years that your office chair has taken from you, improve musculoskeletal integrity, build core stability, improve your breathing, digestion, mental health, and productivity.
Challenge your colleagues to create comradery and a positive, high performance workplace.
Our first challenge is the 30/30 squat challenge. The squat is one of the most functional human movements. A movement, which most of us has lost over time.
The goal is to perform 30 full depth squats (butt to the heels) on day one and increase by 10 every workday for 30 consecutive days. Now most people in the office will not achieve a full depth squat on day one, so ease into it. Remember your goals – injuring yourself is counterproductive. Use your chair as a depth finder, lowering the height of your chair each day to discover an improved range.
Some people may need to start with 10 squats and increase by 1 every day. Wherever you are the aim is continuous improvement. Go home to your loved ones in an improved physical and mental state, every day! Challenge each other but remember there is no winner, so look inside of yourself and find your limits. Push them, and notice your mental performance change, your creativity will increase and your work day will be full of intuition and fun.
The Squat Basics
• Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles.
• Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back.
• Extend the arms out straight so they are parallel with the ground, palms facing down (like your hands are on someone’s shoulders at a 7th grade dance). Or, if it’s more comfortable, pull the elbows close to the body, palms facing each other and thumbs pointing up.
• Initiate movement by inhaling into the belly, and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.
• While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight.
• Keep the head facing forward with eyes straight ahead for a neutral spine.
• Let the hip joint squat lower to the ground than the knees, if comfortable. Pro tip: Try squatting onto a chair. Gentle tapping it with the butt will be a reminder to squat low.
• Engage the core, and exhale while driving through the heels to return to standing. Imagine the feet are spreading the floor (the left foot to the left, right foot to the right) without actually moving the feet.
Start the 30/30 squat challenge today and add your experience to comments. Share with others you wish to challenge.