In the first strength circuit of the month, and as we get into the groove of the Everesting Challenge, we see a familiar exercise in back lunges but with a twist, as well as push-ups that we have done before. A new exercise is introduced called the Front Foot Elevated Front Squat to round out the 3 exercise circuit. Each of these exercises are ones that will help bring about an increase in strength if done consistently while maintaining good form, and ultimately to increase the readiness of completing the Everesting Challenge. Complete 3 rounds of 5-10 repetitions of the following:

1. Push-ups: an exercise that develops core, shoulder, and back strength. A useful exercise for the Everesting Challenge as ideally we use the power driven from the arm swing (that comes from the back and shoulders) to assist in powering up stairs, hills, or any elevation. 3 x 5-10 reps.

2. Back Lunge with knee drive: an extension of an exercise we have done in the past, is included in the first February circuit. This variation emphasizes power and strength generated from the quads.and glutes, as well as other areas such as the calves, hip flexors. Executing this exercise will take practice as the element of BALANCE also come into play! A super exercise to develop over the weeks by adding weights. 3 x 5-10 reps.each side.

3. Elevated Front Foot Split Squat: This is a new exercise that is introduced this month. By elevating your front foot you are seriously stretching your quads, hamstrings and glutes. That tension enables your hip to remain more stable than usual throughout the entire range of the exercise. Developing stable hips is one of the most effective ways to defeat lower back pain. A stable hip will also allow your knee to track neutrally. There will be no lateral (side to side) pull on your knee as you perform the exercise due to the tensed muscles and the stability they create. And you guessed it, this exercise primarily targets the quadriceps muscles on the front of the thighs, it also works the hamstrings on the back of the thighs and the glutes. In addition to building strength, rear elevated split squats can also help improve your coordination and stability. 3 x 5-10 reps.each side.

Click here to watch the video for further explanation, demonstration, progressions and modifications.