Exercise of the Week: The Wall Sit

What a strong week of camp we're having.  This week, we not only worked on our fitness, but also on our mental drive. We cranked up our workouts this week and you crushed it. There's no limit on what you can do if you put your mind to it. Each day we are challenged in one way or another. We are mentally strong and can overcome these challenges if we believe we can. This week you showed that you believe in yourself and your training. Your body is capable of doing push-ups, running, jumping, and pushing beyond the limits you thought were there. We sometimes place limits on ourselves because we don't believe or have the confidence to push the envelope. 

As you go through this week and the rest of your life I want you to believe you can and will. It's up to you. Think about it, if we can send someone to the moon and back don't how are there limits? So that saying "the sky is the limit" has been proven wrong and everyday you have the opportunity to prove yourself wrong and believe that you too have no limits. So, continue to work harder than you have before, push beyond your limits, and continue to raise the bar to challenge yourself. 

Exercise of the week: The Wall Sit

The wall sit exercise is a quad burner. This exercise is generally used for building isometric strength and endurance in the quadriceps muscle group, glutes and calves.

It's not a complicated exercise, but many people get it wrong. You know you're doing it right if you form a right angle at your hips and your knees, your back is flat against the wall, and your heels are on the ground.

  1. Start with your back against a wall with your feet shoulder width and about two feet from the wall.
  2. Slowly slide your back down the wall until your thighs are parallel to the ground.
  3. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes).
  4. Keep your back flat against the wall.
  5. Hold the position for 20 to 60 seconds, rest 30 seconds, and repeat the exercise three times.
  6. Increase your hold time by five seconds as you increase your strength.
  7. You may feel a burning sensation in the quads, but if you have pain in the knee or kneecap, stop the exercise.
In between walls its at camp we like to do sets of bicycles! 

In between walls its at camp we like to do sets of bicycles! 

PRO FITNESS TIP: You may need to modify this advanced exercise.To decrease the intensity of the wall sit, don't slide down the wall quite as far. Aim for a 45 degree angle at the hips rather than a 90 degree angle. This will take a bit of pressure off your knees and lighten the load on the quads.  Another way to modify the exercise is to hold the position for a shorter amount of time at first and increase your hold time as you get stronger. Try a five or ten second hold in the beginning.

In health,
Coach Butts