Everything you need to look and feel your very best! 24-Hour Access, 1-on-1 Personal Training, Home Fitness Equipment & Supplement Sales.
Jason’s Fitness 3724 Cottage Hill Rd. Mobile, Alabama  (251) 661-4615         Jason’s Fitness 120 W. Berry Ave. Foley, Al  36535  (251) 943-5591
One-On-One with Jason Greene The Wall Squat We   all   sit   too   much   and   most   people   suffer   from   poor   posture   as   well.      Most   of   us   could   benefit   from   more exercise   during   the   day.   Preferably   something   that   does   not   make   us   sweat.      Especially,   since   most   of   us   will   be doing   this   at   work   and   no   one   likes   a   stinky   co-worker.      This   exercise   does   a   pretty   good   job   of   meeting   all   of the above criteria. This   is   not   a   complicated   exercise,   but   if   you   perform   it   a   few   times   a   week   you   may   be   surprised   at   the difference it can may in how you look and feel. 1.Start   with   your   back   against   a   wall   with   your   feet   shoulder   width   and   about   two   feet   from   the wall. 2.Press your lower back and hips into the wall. 3.Slowly   walk   your   feet   forward   as   you   slide   your   back   down   the   wall   until   your   thighs   are   parallel to the ground.  Roughly at a 90 degree angle. 4.Adjust   your   feet   if   you   need   to   so   that   your   knees   are   directly   above   your   ankles   not   your   toes (You shouldn't be able to see your toes). 5.Keep your back and hips flat against the wall. 6.Hold the position for 1-3 minutes, rest 30 seconds, and repeat the exercise three times. 7. Increase your hold time by five seconds as you increase your strength. 8. If you experience any pain in the knees raise your body up the wall to relieve the pressure. 9. Walk around a little bit between sets. Modified   Wall   Squat:      You   may   need   to   modify   your   position   or   the   length   of   your   hold   the   first   few   times   you try this exercise. o 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 quadriceps (front of the thigh). o 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. o To increase intensity, hold weights or squeeze a ball between your knees. Disclaimer:   One   on   One   with   Jason   aims   to   provide   general   fitness   and   exercise   information.   Advice   offered   may   not   be   applicable   to   all   individuals   and   does   not   constitute   medical   advice.      People   have different   needs,   abilities   and   levels   of   health.   It   is   recommended   that   all   readers   consult   a   medical   professional   before   beginning   any   form   of   exercise,   participate   in   any   physical   fitness   or   sports   training program or undertake any form of health plan, nutrition program or weight loss diet, especially if you have been inactive most of your life, suffer from obesity or have any health problems.
Jason S. Greene Fitness Expert
Everything you need to look and feel your very best! 24-Hour Access, 1-on-1 Personal Training, Home Fitness Equipment & Supplement Sales.
Jason’s Fitness 3724 Cottage Hill Rd. Mobile, Alabama  (251) 661-4615         Jason’s Fitness 120 W. Berry Ave. Foley, Al  36535  (251) 943-5591
One-On-One with Jason Greene The Wall Squat We   all   sit   too   much   and   most   people   suffer   from   poor   posture   as   well.     Most   of   us   could   benefit   from   more   exercise   during   the   day.   Preferably something   that   does   not   make   us   sweat.      Especially,   since   most   of   us   will be   doing   this   at   work   and   no   one   likes   a   stinky   co-worker.      This   exercise does a pretty good job of meeting all of the above criteria. This   is   not   a   complicated   exercise,   but   if   you   perform   it   a   few   times   a   week you   may   be   surprised   at   the   difference   it   can   may   in   how   you   look   and feel. 1.Start   with   your   back   against   a   wall   with   your   feet   shoulder width and about two feet from the wall. 2.Press your lower back and hips into the wall. 3.Slowly   walk   your   feet   forward   as   you   slide   your   back   down the   wall   until   your   thighs   are   parallel   to   the   ground.      Roughly at a 90 degree angle. 4.Adjust   your   feet   if   you   need   to   so   that   your   knees   are directly   above   your   ankles   not   your   toes   (You   shouldn't   be able to see your toes). 5.Keep your back and hips flat against the wall. 6.Hold   the   position   for   1-3   minutes,   rest   30   seconds,   and repeat the exercise three times. 7. Increase your hold time by five seconds as you increase your strength. 8.   If   you   experience   any   pain   in   the   knees   raise   your   body   up   the   wall   to relieve the pressure. 9. Walk around a little bit between sets. Modified   Wall   Squat:      You   may   need   to   modify   your   position   or   the   length of your hold the first few times you try this exercise. o 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 quadriceps (front of the thigh). o 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. o To   increase   intensity,   hold   weights   or   squeeze   a   ball   between   your knees. Disclaimer:   One   on   One   with   Jason   aims   to   provide   general   fitness   and   exercise   information.   Advice   offered   may   not   be   applicable   to   all   individuals and   does   not   constitute   medical   advice.      People   have   different   needs,   abilities   and   levels   of   health.   It   is   recommended   that   all   readers   consult   a   medical professional   before   beginning   any   form   of   exercise,   participate   in   any   physical   fitness   or   sports   training   program   or   undertake   any   form   of   health   plan, nutrition program or weight loss diet, especially if you have been inactive most of your life, suffer from obesity or have any health problems.
Jason S. Greene Fitness Expert
One-On-One with Jason Greene The Wall Squat We   all   sit   too   much   and   most   people   suffer   from   poor posture   as   well.      Most   of   us   could   benefit   from   more   exercise during   the   day.   Preferably   something   that   does   not   make   us sweat.      Especially,   since   most   of   us   will   be   doing   this   at   work and   no   one   likes   a   stinky   co-worker.      This   exercise   does   a pretty good job of meeting all of the above criteria. This   is   not   a   complicated   exercise,   but   if   you   perform   it   a   few times   a   week   you   may   be   surprised   at   the   difference   it   can may in how you look and feel. 1.Start   with   your   back   against   a   wall   with   your feet   shoulder   width   and   about   two   feet   from the wall. 2.Press your lower back and hips into the wall. 3.Slowly   walk   your   feet   forward   as   you   slide your   back   down   the   wall   until   your   thighs   are parallel   to   the   ground.      Roughly   at   a   90   degree angle. 4.Adjust   your   feet   if   you   need   to   so   that   your knees   are   directly   above   your   ankles   not   your toes (You shouldn't be able to see your toes). 5.Keep your back and hips flat against the wall. 6.Hold   the   position   for   1-3   minutes,   rest   30   seconds,   and repeat the exercise three times. 7.   Increase   your   hold   time   by   five   seconds   as   you   increase your strength. 8.   If   you   experience   any   pain   in   the   knees   raise   your   body   up the wall to relieve the pressure. 9. Walk around a little bit between sets. Modified   Wall   Squat:      You   may   need   to   modify   your   position   or the length of your hold the first few times you try this exercise. o 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   quadriceps   (front   of the thigh). o 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. o To    increase    intensity,    hold    weights    or    squeeze    a    ball between your knees. Disclaimer:   One   on   One   with   Jason   aims   to   provide   general   fitness   and   exercise   information.   Advice   offered may   not   be   applicable   to   all   individuals   and   does   not   constitute   medical   advice.      People   have   different   needs, abilities    and    levels    of    health.    It    is    recommended    that    all    readers    consult    a    medical    professional    before beginning   any   form   of   exercise,   participate   in   any   physical   fitness   or   sports   training   program   or   undertake   any form   of   health   plan,   nutrition   program   or   weight   loss   diet,   especially   if   you   have   been   inactive   most   of   your   life, suffer from obesity or have any health problems.
Jason S. Greene Fitness Expert