21 DAY LOWER BODY BURNER CHALLENGE STARTS TODAY!

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MOVEMENT CHALLENGE STARTS NOVEMBER 1ST!
This year we’re changing things up a bit. Gotta keep you people on your toes - literally! This challenge is all about that lower body burn. Winter sports will be here before we know it and there’s no better time to throw these strengthening exercises into the mix! All movements can be taken as slowly and with as many breaks as needed. The number of reps just has to be completed in a given day. If you’re a regular client of Wellness By Little’s, you have no excuse! All reps are to be completed in one go with quick rest 15 second rest periods… if you absolutely need them.

Be sure to stay tuned into Wellness By Little for reminders & inspo plus share your success using hashtag #WBLlowerbodyburn!

And please, please, please review proper technique below for each movement and consult your doctor prior to starting any new exercise program.

3 movements. 3 weeks. You can do this!

Week One Wednesday Nov 1 - Wednesday Nov 7
November 1 BASELINE TEST WALL SIT (Hold your longest wall sit. Record your time.)
November 2 Squat hops x 30
November 3 Squat hops x 50
November 4 Squat hops x 70
November 5 Squat hops x 90
November 6 Squat hops x 100

Week Two Wednesday Nov 7 - Wednesday Nov 13
November 7 Wall sit 90 seconds
November 8 Wall sit 90 seconds
November 9 Wall sit 2:00 minutes
November 10 Wall sit 3:00 minutes
November 11 Wall sit 4:00 minutes
November 12 Wall sit 5:00 minutes
November 13 Wall sit 5:00 minutes

Week Three Wednesday Nov 14- Nov 21
November 14 Lunge jumps x40
November 15 Lunge jumps x50
November 16 Lunge jumps x60
November 17 Lunge jumps x70
November 18 Lunge jumps x80
November 19 Lunge jumps x90
November 20 Lunge jumps x100
November 21 BASELINE RETEST WALL SIT

WALL SIT FORM

Alignment & Posture Considerations:
Sit to 90 degrees
Knees don't come over toes
Weight in your heels
Knees track in line with toes
Low back firmly presses into wall by tucking the tailbone under (posteriorly tilt the pelvis)

SQUAT HOP FORM

Alignment, Posture & Modifications:
Stand tall
Feet turn out to 11 o’clock and 1 o’clock
Knees point out
Brace your core
Weight shifts into heels as rear lowers down to 90 degrees
Push down on the floor to jump up
Land softly with micro-bend in knees
MODIFY: Squats with no hop


LUNGE JUMP FORM

Alignment, Posture & Modifications:
Begin with feet 3-4ft apart
Lengthen crown of the head towards the ceiling
Place weight in heel of front foot
Knee tracks straight in alignment with big toe
Back heel turns up towards the ceiling
Back knee points straight down towards the ground
Both feet take off and land at the same time
Land softly
MODIFY: Reverse lunge without the hop