Primal Blueprint Fitness by Mark Sisson

Author:Mark Sisson
Language: eng
Format: mobi, epub
Publisher: IB Dave's Library
Published: 2011-11-21T07:31:44+00:00

shoulder-width and toes turned slightly out.

Lower yourself by sticking your butt back.

Keep your chest up, your upper back tight,

Full Squat and your lower back should have a slight

arch. Go below parallel (hips lower than

Progression

knees) and come back up, making sure

your knees are tracking in line with your

feet, rather than bowing inward. (VIDEO)

42

Squat cont’d

Advanced Bodyweight Squat Variations

M

W

With your feet in the standard squat position,

move your hips and upper body approximately

30

30

6 inches to the right (or left) so that your weight

Side-to-Side

each

each

is distributed disproportionately over one leg.

side

side

Perform a squat as described above, this time

Squat

focusing on allowing one leg to bear most of the

weight throughout the squat.

Stand about 3 feet in front of a bench. Reach

Advanced Movements

back and place one foot on the bench. Lower

25

25

Bulgarian

your body so that your front thigh at least

each

each

reaches parallel or until your back knee touches

Squat

side

side

the ground, and then push back up focusing on

using your front leg to lift your weight.

Stand on a bench with one leg on the bench and one

leg off and to the side of the bench. Bringing your

15

non-working leg forward as you lower yourself, squat

15

Single Leg as low as you can go and then push yourself back up. each each

This is effectively a pistol squat without the ground

Box Squat

side

side

getting in the way of your non-working leg. Work on

raising your non-working leg as you lower into the

squat. Also, you may want to perform this movement

next to a wall so you can use one arm for support.

Stand on one leg with your other leg raised

straight in front of you and as close to hip height

10

10

as possible. Place your arms out in front of you

Pistol

each

each

for balance and to help keep your chest up.

side

side

Slowly descend to below parallel making sure

Squat

to keep your non-working leg’s foot hovering

above the ground throughout the course of the

squat, and the push back up.

43

Squat cont’d

Advanced – Beyond Bodyweight

M

W

Add a weighted vest to the mix and start

Weighted

the progression from #3.

X

X

Squat

Advanced Movements

44

Overhead Press

Reps

M

W

Place your palms about shoulder-width

Elevated

apart on a bench 2–3 feet off the ground.

Mastery

Jack Knife

Take a step back, stand on your toes and

25

20

bring your head down between your arms

Press

while raising your hips and straightening

your back. Lower your head to the bench

and then push back up with your shoulders.

(VIDEO)

Keep your feet flat on the ground and place

your hands shoulder width apart on the

Jack Knife ground several feet ahead of your feet. Hinge

at the hips, forming an upside down “V” with

20

15

Movement

Press

your legs and torso. It’s like a pushup posi-

tion only with your butt and hips sticking up

and the top of your head touching the

ground. Use your shoulders to lower your

head toward the ground and push back up.

(VIDEO)

This is a cross between the Jack Knife Press

and a Pushup. Assume a shallow Jack Knife

Essential

Press Position. Imagine a bar about 1 foot

Dive

off the ground and directly above your hands

15

10

under which you must pass your head and

to

Bomber

torso. Slide down under the bar and back up

so that the bar is now above your lower-mid

back. Now slide back under the bar the

opposite direction to complete one rep.

(VIDEO)

The Essential Primal Movement:

Make your torso perpendicular to the

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