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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