EXERCISE 1. BALL TO THE WALL SQUATS of the BEGINNERS PROGRAM of THE INTRINSACORE METHOD

EXERCISE 1.  of the LEVEL 1. BEGINNERS PROGRAM, INTRODUCTION ROUTINE.
BALL TO THE WALL SQUATS.
This exercise is an excellent way to reduce inflammation in your knees, to strengthen your hips, glutes, thighs, hamstrings, calves and your ankles. This exercise will teach you how to move with your breath and teach you how to move your arms and legs together. This exercise teaches you the power of intention in moving.

The first couple times you practice this exercise, focus on the position of the ball, at your low back and hips. Also give special attention and care to keeping your knees over your ankles and to have your feet turned out to match the same line as your knees,
so when you squat you can look down at your knees and see that they are directly above and over your ankles . Your toes are in the same line as your wide knee squats, in other words, your feet should be slightly turned out and in exactly the same line as your thigh is, while it’s in the wide knee squat.
As you sink down into the wide knee squat, exhale strongly and press out through the hands. Imagine that you’re pressing on another ball. The motion of pressing against the air with intention can activate muscle tone, so really imagine you’re pressing against something heavy, something that requires strength to move.

As you rise up, inhale and as you sink into the WIDE knee squat, exhale and press strongly through the arms. The wide knee squat is similar to the position you would need to be in to sit on a horse, or to sit on your ball with your inner calves touching on the outside edges of the ball.

In the beginning only do 3-5 reps, then rest. You can repeat as many times as you like. Only after you can do 5 sets of 5 reps in a row, then and only then, try to do 25 reps without rest. Good luck!!!

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