SHINE Daily

Sit on the wall.

Now that you've engaged the glutes yesterday, keep doing that. Do it everyday. Tell those glutes to wake up and work!

Next, getting the whole core involved and putting some of the work into the front side, let's get those quads involved.

A wall sit is a great way to work into a squat and get your muscles prepared for the intense work that is involved in a true squat. So, consider this training ground.

How to do a wall sit:

  • Stand with your back against the wall and make sure your head, broadest part of your back, and hips are against the wall (just like before when we worked on alignment)
  • Move feet about 2 feet in front of you and keep feet about hip distance apart (approxmiately 6 inches)
  • Slowly slide your back down the wall until your knees are at a 90 degree angle
  • Engage the entire core all the way up the chain. Hold for 20-60 seconds (depending on your strength level) Slowly work your way back up the wall to standing. (This control helps isntead of just falling out of it)
  • Rest for 30 seconds and do it again 5 times

As you do these and you feel the BURN (and you will), think of the verse in James 1:2-3, that says 'Consider it pure joy, my brothers and sisters, whenever you face trails of many kinds, because you know that the testing of your faith produces perseverance.'

Each time you do this, you will feel both the fatigue of the muscles as they get tired from being worked over and over again, but also the STRENGTH that comes with perseverance. 


Next is Squat. Go back to Know Your CoreGet in LineSit ProperlyStand Tall, and Bottoms Up.