MOVEMENT ADVENT 2024

Fun daily movement #11

Primal Play Method Movement Advent
Day 11: JUMP AROUND (REMIX)

Welcome to Day 11 of our 24 Days of Movement Advent(ure)! 🎄

Today, we’re diving into a classic yet powerful movement: the Air Squat. This primal movement pattern is a functional fitness staple, helping you build strength, stability, and mobility. The Air Squat mimics everyday movements like sitting and standing, making it an essential tool for improving your ability to perform daily tasks easily.

Whether new to squats or a seasoned pro, this one-minute movement snack offers a great opportunity to focus on form, control, and range of motion. Let’s prepare to strengthen those legs, stabilise the core, and move with intention!

Why Participate in the Movement Advent?

The 24 Days of Movement Advent is all about making fitness fun, accessible, and impactful. Each daily challenge draws on the principles of the Primal Play Method®, encouraging you to move with purpose, creativity, and joy. Let’s keep building strength, mobility, and a playful spirit throughout the holiday season!

Want to get more out of your squat? Check out my article: How To Do The Perfect Bodyweight Squat

“It’s time for a movement snack”

Today’s Movement Challenge

Air Squat

Time to Play: 60 seconds

1️⃣ Starting Position: Stand with your feet shoulder-width apart, arms relaxed at your sides.
2️⃣ Lower Down: Bend at your hips and knees to lower into a deep squat.
3️⃣ Form Check: Keep your heels flat on the ground and maintain a strong, neutral spine.
4️⃣ Stand Up: Reverse the movement and return to standing, driving through your heels.
5️⃣ Stay Steady: Move slowly and with control, focusing on smooth, deliberate motions.

⏲ Pro Tip: Aim for consistency in your form throughout the full minute. Prioritise depth and stability over speed.

Why Try This?

The Air Squat is a foundational movement with a range of physical benefits:

Muscle Building: Engages your quads, glutes, hamstrings, and core.
Core Stability: Helps strengthen your abdominal and lower back muscles.
Mobility: Improves range of motion in your hips, knees, and ankles.
Functional Fitness: Mirrors everyday movements like sitting, standing, and lifting.
Balance and Coordination: Enhances body awareness and control.

Incorporating squats into your daily routine can boost your overall strength, making walking, climbing stairs, and lifting objects easier and more efficient.

Level Up Your Practice

🆙 For an extra challenge:

Increase Speed: Perform the squats faster to add a cardio element.
Pause at the Bottom: Hold the squat position for 3-5 seconds before standing back up.
Add a Jump: Explode upwards into a small jump at the top of each squat for a power boost.

🌟 Looking for a gentler option?

Reduce the depth of your squat, focusing on maintaining good form.
Use a chair for support, lowering yourself onto it gently and standing back up.

Share Your Progress

How did today’s Air Squat challenge feel? Share your experience on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). I love seeing your progress and hearing your feedback! Invite a friend to join in and let’s build strength together.