The Home Workout Plan How to Master Squats in 30 Days

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The Home Workout Plan How to Master Squats in 30 Days By Dale L. Roberts ©2016

Disclaimer This book proposes a program of exercise and nutrition recommendations. However, all readers should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, if you experience any discomfort, pain, or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers, and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area used should be thoroughly inspected in advance as free of danger, flaw, or compromise. The user assumes all responsibility when performing any movements contained in this book and waives the equipment manufacturer, makers, and distributors of the equipment of all liabilities.

Table of Contents Introduction The Secret to High-Quality Squats in Every Workout Just Roll with It The Squat Glossary When You’re Not Stretched for Time The Home Workout Plan – How to Master Squats in 30 Days My Thanks, Let’s Connect! About the Author

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Introduction I am always blown away by the lack of leg training in the gym these days, especially guys. Maybe I never noticed it before I was 100% devoted to fitness, but I am all-too-aware of how people infrequently train their legs. Hey, I’m not completely guiltless in this issue either. When I don’t hit my legs consistently, I’ll notice toothpicks growing from my feet and chicken wing-sized thighs to match. If I ever take a week off from leg training, I begin getting near panic-induced attacks of body dysmorphia. Why hit the legs, you ask? Your legs are what support the rest of your body. And they hold the key to most anything you want to achieve in fitness. Without the good, strong foundation upholding your upper body, then the rest of your training is a true waste of time. It’s like having donut spare tires on an Escalade - no good! What if you don’t have the time or luxury of a gym to train your legs? Well then squat, damn it! In The Home Workout Plan: How to Master Leg Exercises in 30 Days, I offered a more comprehensive approach to leg training that requires a bit more time, attention, and energy. However, I thought I’d completely devote a book to the king of all bodyweight exercises, the squats. The squat workouts can be done within 11-15 minutes, so you won’t have much of an excuse to miss a single workout over the 30-day period. Whether your goal is to lose weight, put on muscle, or maintain your physique, the most crucial exercise in any workout plan should include squatting as a priority. Why do I cover squatting so much? Squats burn more calories than most other exercises – more muscle in the legs require more calories for use. Adding muscle to your legs will only increase your results throughout the rest of your body. For ease of use and access to equipment, I’ve limited the squats in this book to bodyweight exercises only. That way, you won’t need to find a gym or even have to leave your house. The Home Workout Plan: How to Master Squats in 30 Days can be used almost anywhere, at any time, and at most fitness levels. There are a few guidelines to when you exercise, such as: 1. Breathe in as you go down, breathe in as you come up. 2. Never sacrifice form for bragging rights. Just because you

completed it poorly, does not mean you broke any world records. Believe me, it’s all been done before. 3. When in doubt, try it out. You may surprise yourself on what you can accomplish. 4. If you can do it, then prove it. I’m a big proponent of high repetition exercises. Try 100 repetitions, and if you are successful, please share it! You are ready to move forward if you can easily squat 50-100 times. Most everyone could use squats to build a solid foundation and improve their overall health. Now that you have a small yet effective tool to reference in The Home Workout Plan: How to Master Squats in 30 Days, you can start to shake up your current routine or start working out through the power of squats. Enjoy!

The Secret to High-Quality Squats in Every Workout Foam Rolling

This is a book about squats. So why the heck would I even cover any exercise other than the squat, much less an exercise tool. The fact is I could simply provide you a simple progression of squats and send you on your way. However, I don’t believe you’d get the biggest bang for your buck in your squat workout plan. Enter the foam roller, the fitness tool that’s going to take your squatting ability to the next level. A foam roller enhances most any workout and is especially true for The Home Workout Plan: How to Master Squats in 30 Days. Use a foam roller for self-myofascial release (SMR), a form of self-massage. Myo- means muscle and -fascia refers to the connective tissue that wraps and bundles muscle together. A myofascial adhesion, or scar tissue, is caused by stress, training, overuse, under-use, movement imbalances or injuries[i]. This type of scar tissue can be identified as knots in your muscle that cause discomfort. The scar tissue restricts movement of myofascia and overall mobility[ii]. Foam rolling is like massaging yourself. With some of your body weight on the foam roller, you roll over the knotted muscle. In essence, you break up trigger points and soothe tight fascia while increasing blood flow and circulation to the area[iii].

How to Foam Roll Depending on the size of a knot and the tightness of the muscle, SMR can be uncomfortable or mildly painful at worst. If you experience any pain, lift a little pressure. Immediately stop if you experience any sharp pain and consult your family doctor. Get into position and ease your weight onto the foam roller. Gently roll

away from your feet, and then toward your head. As you move, take note of the toughest area or the knots in the muscle. Hold position over the knot for 20-30 seconds. You may have some discomfort. If it becomes painful, lift some pressure from the area. Too much pressure will not allow the area to relax. Once the area has relaxed, roll above, below, and then through the knot 5-10 times each. There are different types of foam rollers, varying in density. Choose a softer low-density foam roller until you comfortably perform the exercises in this book. Switch to a thicker density foam roller when you feel fewer benefits from the low-density foam roller. Many companies manufacture at least three varieties in soft, medium, and hard density foam rollers. A thicker density does not indicate physical superiority, nor does it break any world records. If you find a foam roller density works for you, then keep using it. Some people need a hard foam roller on some areas, but a lower density foam roller on other more delicate areas. For instance, I use a thick density foam roller on my back but have to use a softer density on my tight outer thighs. A thicker density foam roller doesn’t work on an excessively tight area since the muscle won’t relax. You may feel an immediate difference after your first use. And, with consistent use of the foam roller, you may help relieve problematic areas and eliminate chronic adhesions. Prioritize your time on problem areas and then focus on other areas you plan to work during your exercise routine or sporting activity. Evidence has shown foam rolling is best used after any exercise routine or activity for its benefits. In March 2001, the National Strength and Conditioning Association conducted three studies on the effects of foam rolling on performance, recovery, range of motion, and blood flow. The first test was on the impact of foam rolling on performance and recovery. Surprisingly, the study showed foam rolling had no impact on performance when done before an exercise. However, the test proved fatigue and recovery were improved by using a foam roller after exercise.[iv] The second test showed foam rolling improved joint range of motion while no adverse effects occurred in muscle performance.[v] A huge reason why I include foam rolling as a component in flexibility training is that this study indicated foam rolling improves flexibility and mobility. The last study showed that foam rolling improved blood circulation throughout the body[vi]. Even though prior research showed no improvement

in performance using SMR before a workout, this study proved that foam rolling could still prepare and warm up the body. I recommend using foam rolling before a workout session for the body to fully warm up and to loosen up any knots that inhibit a deeper squat. However, there are going to be some health conditions and populations that should not use foam rolling.

Foam Rolling Warning Foam rolling should never be used if you have osteoarthritis, osteoporosis, blood pressure issues, or are on any blood thinner medications. [vii] Due to the positioning requirements, avoid foam rolling if you have any back problems or prior injuries. If you have difficulty supporting your bodyweight with your arms or legs, you may find this activity to be too strenuous. Seek advice from your doctor or an experienced physical therapist.

Foam Rolling Tips & Tricks You can get caught up in trying to do an exercise that you just may forget to breathe. Focus on breathing naturally when using the foam roller. Foam rolling can be physically demanding, so it will take practice and patience. And, most importantly, breathing! Foam roller placement requires some trial and error. If you feel nothing, then you may have to adjust the placement. When you get some discomfort, then you may have hit the right area. Try to roll carefully and ease your weight over the tight area. A variety of foam rollers are available online and in stores. Start with a medium-density foam roller. Once you master using it, graduate to a thicker density. Avoid the fancy foam rollers with the ridges, bumps, and extra bells and whistles. Those are neat, but not entirely necessary if you are new to foam rolling. Now, this book only contains a snapshot of how to use a foam roller. All you need to address are the commonly tight areas that inhibit your ability to fully squat. The commonly problematic areas include the glutes, IT bands, outer calves. Roll those areas before a workout to get the most from your exercises.

Just Roll with It I’ve chosen the commonly tight and problematic areas that hinder squatting. Test these exercises once before you implement them into your workout. You may find some foam rolling exercises harder than others; it’s a matter of personal preference. I allow you the freedom to use any one foam rolling exercise from each subchapter to use in your squat workout. Think of this book as a “Choose-Your-Own-Adventure” book. Have fun with these exercises!

Foam Rolling Exercises 1.1 Foam Roller: Calves

Sit on the floor and place the foam roller under the middle of your calves. Put your hands on the ground behind you to support your weight. Roll up and down the calf between your ankle and below your knee.

Foam Roller: Single Calf

Sit on the floor and place the foam roller under only one leg in the middle of your calf. Bend the other leg and place your foot flat on the floor. Put your hands behind you to support your weight. Roll up and down the calf between

your ankle and knee.

Foam Roller: Outer Calf

Lie on your side with the foam roller under your bottom leg in the middle of the calf. Roll from below your knee to above your ankle.

Foam Rolling Exercises 1.2 Foam Roller: IT Band & Outer Thigh

Lie on your side with the foam roller under the middle of your bottom leg. Roll from the lower part of your hip to above your knee.

Foam Roller: Single Glute

Sit on the foam roller and angle your body to one side. Place the roller between your hip bone and your tailbone. Roll up and down over your glutes on one side. Foam roll each side equally.

Foam Rolling Exercises 1.3 Foam Roller: Hamstring

Sit on the floor and place the foam roller under the middle of your hamstrings. Put your hands on the ground behind you to support your weight. Roll up and down the back of your thighs between your butt and above your knee.

Foam Roller: Single Hamstring

Sit on the floor and place the foam roller under the middle of your thigh. Bend the other knee and put your foot flat on the floor. Use your hands behind you to support your weight. Roll up and down your hamstrings between your butt and above your knee. Foam roll each side equally.

The Squat Glossary For an easier reading experience, I’ve organized the squat variations from easiest to hardest. Choose the squat that best suits your abilities and move onto the next hardest exercise once you have mastered your current variation.

Quarter Squats

Stand up straight with your feet placed shoulder-width apart. Bend your knees and butt slightly. Press through your heels, keep your big toes lifted and stand up.

Chair-Assisted Squats

Sit up straight on a reliable chair. Place your feet shoulder-width apart directly below your knees. Lean slightly forward and stand up. For a challenge, hold a set of weights at your sides (see the second picture inset).

Bodyweight Squats

Stand up straight with your feet placed shoulder-width apart. Bend your knees and butt 90°, coming down to a seated position. Press through your heels, keep your big toes lifted and stand up. For more of a challenge, try holding the bottom position for 30-60 seconds at a time (see second picture inset) or hold a set of weights at your sides (see the third picture inset).

Wall Chair

Come down to a squatted position with your back flat against a wall. Hold this position. You have mastered the wall chair once you can hold this position for 1-5 minutes.

Close Foot Squat

Place your hands on your hips with your legs together, bend your knees and butt 90° and keep your torso upright. Come down to a seated position. Press through your heels, keep your big toes lifted and extend your legs back up to stand. For increased difficulty, hold a set of weights at your sides (see the picture inset).

Sumo Squat

Grasp your weights at your hips and separate your feet wider than shoulderwidth apart with your toes pointed outward. Bend at the knees and lower your butt as far as possible. Pause, then press through your heels and stand back up. For increased difficulty, hold a set of weights at your sides (see the second picture inset).

Jump Squat

Separate your feet shoulder-width apart. Squat with your butt toward the ground, bending your hips and knees at a 90° angle. When your body has come to a nearly seated position, explode upwards with your legs straightened out. Shoot for jumping as high as possible and carefully landing feet first onto the ground.

Pop Squat

Begin in a squatted position with your legs separated shoulder-width apart, knees and butt bent at a 90° angle and torso upright. Explode up, straighten your legs and bring your feet to tap together on the ground. Then, lift both feet back up, bend your legs, and return to the squat. Pop squats are rapid, so the tap in the middle is brief before returning to the squatted position.

When You’re Not Stretched for Time This portion of the book is a bit of a bonus and is by no means mandatory to your workout. However, I have often found better results in my workouts when I wrap up a great session with a few stretches. What could stretching do to help you master squats? Why are stretches so important? In my #1 international best-selling book, The Stretch Workout Plan, I covered the many benefits of stretching for better health. The perks of stretching include: 1. returning muscle to its resting state after exercise[viii] 2. maintain joint range of motion[ix] 3. provide temporary relief from exercise-induced soreness[x] 4. decrease potential of injury[xi] 5. improve blood circulation with some stretches[xii] 6. burn more calories than at rest[xiii] 7. improve posture[xiv] You’ll find an option at the end of your squat workout for stretching. Much like the foam rolling exercises, try the stretch before using it in your workout. Once you are done with the squat workout, cooldown with one stretch from each subchapter. Pick your favorite stretch, and enjoy the relaxing process after working hard at improving your squatting ability.

Quad Stretch Knee Hug

Lie on your back, bring your knees to your chest, and then hug your legs.

Kneeling Thigh

Kneel on the floor with your feet placed together behind you. Place your palms on the floor and slowly ease your butt to rest on your heels. When you can comfortably rest your butt on your heels, press your hands off the floor and bring your torso to an upright position.

Standing Ankle Pick

Stand near a wall and place your hand on it for support. Bend and bring your knee forward. Grasp your ankle and pull your heel to your butt. Draw your leg behind you and hold. Keep your posture upright. Stretch each side equally.

Glute Stretches Lying Figure-4

Lie on your back, cross one leg over the other with the ankle by the knee. Grasp the bottom thigh and bring it to your chest.

Lying Figure 4 Modification

In the event of excess tightness, rather than draw the thigh into your chest, raise your upper body, and support yourself on your elbows.

Lying Cross Leg Twist

From a lying position, cross one leg over the other with your knees stacked on each other. Rest your arms outward with your palms on the ground. Turn your stacked legs away from the side of the upper leg. Look away from the direction you twist.

Seated Knee Hug

From a seated position, extend one leg and cross the other leg over with that foot placed flat on the ground. Place your heel next to the extended knee. Hug your bent knee and hold. Then, turn your torso toward the direction of the knee. Put your arm into the ground, and look over your shoulder.

Hamstring Stretches Lying Hamstring

Lie on your back with your legs on the floor. Guide one knee up with your hands, and then slowly extend your leg. A soft bend in the knee is all right, however, try to keep the leg as extended and straightened as possible. If you have too much tension, then bend the opposite knee and place the foot on the floor to relieve some pressure.

Seated Hamstring

From a seated position, extend one leg out and place the other foot on your knee. Keep your posture up as your reach to the extended leg and hold the position. Stretch each side equally.

Seated Split-Leg Hamstring

Sit on the floor with your legs extended and separated away from the midline of your body. Keep your posture up, bend forward at the hips, and reach toward your feet. Grasp your legs at the furthest point and hold this position.

Standing Bent Hamstring

From a standing position, place one foot in front of the other. Keep the front leg straight, bend the rear leg at the waist and knee while supporting yourself above your knee. The further you drop your butt, the more you feel a stretch in the hamstrings of your extended leg. Keep your back straight throughout the stretch.

Standing Elevated Hamstring

With your leg extended, place your heel onto an elevated surface in front of you. Keep your posture up, bend at the hips, and grasp your leg at the furthest point.

Calf Stretches Step-Assisted Calves

Stand with your heels hanging off a step and shift your weight slightly back.

Step-Assisted Single Calf

Stand with one heel hanging off a step, and the other leg extended behind you. Shift your weight slightly back, so that you feel a stretch in your calf.

Single Calf (pike)

From a standing position, bend at the waist and place your palms on the ground. Keep your back straight as possible, and your butt pointed upward.

Lift one leg and cross the foot over the back of your weight-bearing ankle.

The Home Workout Plan – How to Master Squats in 30 Days Begin every session with foam rolling to warm-up and prepare your body for the squat onslaught. Then choose the squat variation best suited to your abilities. If you find a certain squat to be challenging, then choose that variation for the entire 30 days. I suggest adding the optional stretch session simply to loosen up your legs before your return to your everyday activities. In the event, you begin a much larger workout routine with The Home Workout Plan – How to Master Squats in 30 Days, then simply skip the stretches and go right into your regular program. You’ll alternate days on and off. Do as many squats as you can without stopping and rest for 1 minute between 4 sets. Only do as much as your body will allow within the allotted time and do not sacrifice form to beat a personal record. Once you get through the entire 30 days, try to perform the maximum number of squats for one set to test your ability. Good luck!

The Workout Plan FOAM ROLLING SESSION Foam Rolling Exercises 1.1: 1-minute Foam Rolling Exercises 1.2: 1-minute Foam Rolling Exercises 1.3: 1-minute WORKOUT Squats for 1-minute Rest for 1-minute Repeat x3 for 4 sets total OPTIONAL STRETCH SESSION Quad Stretches for 30 seconds x2

Glute Stretches for 30 seconds x2 Hamstring Stretches for 30 seconds x2 Calf Stretches for 30 seconds x2 TOTAL WORKOUT TIME: 11 or 15 minutes

The Workout Schedule Week Sun.

Mon.

Tues. Wed. Thu. Fri. Sat.

1

W

X

W

X

W

X

W

2

X

W

X

W

X

W

X

3

W

X

W

X

W

X

W

4

X

W

X

W

X

W

X

5

X

FINAL

W = Squat workout; X = day off Once you make it through the first 30 days, then try the same routine with 15 seconds of less rest time between sets. Duplicate the routine for the second 30 days, and then remove an additional 15 seconds of rest time in the following 30 days. This program will get you through at least 90 days. Once you can crank out 50-100 squats without rest, then you have certainly mastered squats.

My Thanks, Let’s Connect! Hey, thanks for purchasing my book. It means the world to me that you spent your hard-earned money and time reading my book. I take a lot of pride in my writing, and I certainly hope you sensed that. However, I have a huge issue I hope you could help solve. You see, I don’t have a large publishing house pushing my content onto the market, in libraries or bookstores. Independent self-publishers and authors like myself rely a lot on social proof to get more valuable content published. Without some kind of third party credibility, a lot of readers would pass on the opportunity to learn the same things you have within this book. So, could you do me the biggest of small favors? Could you leave a 100% honest review on this book at Amazon.com (CLICK HERE)? Post your open and honest thoughts on the book. It’ll help me improve my future releases and assist other readers in making an informed purchase. In the event you have questions, concerns, complaints, or compliments, please feel free to contact me at any of the following: My blog at DaleLRoberts.com My preferred social media at Facebook.com/AuthorDaleRoberts Or, just hit me up at [email protected]. Thanks, again, and I look forward to connecting with you! -Dale

About the Author

Dale L. Roberts is an accomplished self-published author, former personal trainer, and YouTube content creator. While he loves to read and write, Dale's greatest passions include spending time with his wife and cat, watching wrestling, and making funny videos.

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The Home Workout Plan: How to Master Squats in 30 Days All rights reserved October 5, 2016 Copyright ©2016 One Jacked Monkey, LLC All photos courtesy of Kelli Rae Roberts No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.

References [i]

McGrath, Christopher. (2013, October 3). Family Health: Why You Should Be Foam Rolling. Retrieved from https://www.acefitness.org/acefit/healthy-living-article/59/3543/why-you-should-befoam-rolling/ [ii] McDonagh, Melissa. (n.d.). Foam Rollers and Myofascial Adhesions. Retrieved from http://www.mccc.edu/~behrensb/documents/foamrollersMMcD2.pdf [iii] About.com. (2015, April 23). How to Use a Foam Roller for Myofascial Release. Retrieved from http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm [iv] Healey, K., Et al. (2011, March). The Effects of Foam Rolling on Myofasical Release and Performance. Retrieved from http://journals.lww.com/nscajscr/Abstract/2011/03001/The_Effects_of_Foam_Rolling_on_Myofascial_Release.45.aspx [v] MacDonald, G.Z., Et al. (2013, March). An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. Retrieved from http://journals.lww.com/nscajscr/Abstract/2013/03000/An_Acute_Bout_of_Self_Myofascial_Release_Increases.34.aspx [vi] Okamoto, T., Et al. (2014, January). Acute Effects of Self-Myofascial Release Using a Foam Roller on Arterial Function. Retrieved from http://journals.lww.com/nscajscr/Abstract/2014/01000/Acute_Effects_of_Self_Myofascial_Release_Using_a.9.aspx [vii] Southern Connecticut Muscle & Joint Performance Chiropractic. (n.d.). Staying Healthy with Foam Rolling. Retrieved from http://www.branfordchiropractor.com/2014/09/24/staying-healthy-with-foamrolling/ on 2015, July 2. [viii] Walsh, Kelle. (2008, June). STRETCH AND REACH: THE UNEXAGGERATED TRUTH ABOUT STRETCHING. Retrieved from https://experiencelife.com/article/stretch-and-reach-theunexaggerated-truth-about-stretching/ [ix] StretchMate, Inc. (n.d.). Flexibility & Stretching. Retrieved from http://www.stretchmate.net/stretching.htm on 2015, July 2. [x] Spriggs, Brenda B. (2014, December 17). What causes muscle stiffness? 15 possible conditions. Retrieved from http://www.healthline.com/symptom/muscle-stiffness [xi] Mayo Foundation for Medical Education and Research. (2014, March 4). Stretching: Focus on flexibility. Retrieved from http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art20047931 [xii] Cheffy, Sarah. (2004, February 19). ACE Lists Top Ten Reasons to Stretch. Retrieved from https://www.acefitness.org/about-ace/press-room/325/ace-lists-top-ten-reasons-to-stretch/ [xiii] Cespedes, Andrea. (2014, February 2). Does Stretching Burn Calories? Retrieved from http://www.livestrong.com/article/438404-does-stretching-burn-calories/ [xiv] Inverarity, Laura. (2014, December 14). Stretching 101. Retrieved from http://physicaltherapy.about.com/od/flexibilityexercises/a/stretchbasics.htm