Wednesday-14SEP11

Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.

BEGINNERS
Tabata “Bottom to Bottom” Squat (6 rounds)
Run 1/2 mile

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

We will score using the following:
Take two points off your score for each instance of the following “faults”:
1.  Resting at the top.  If you stop at all in the top position -2
2.  Rounding back. If you round your back in the bottom position -2
3.  Propping.  If you use your hands or elbows to prop yourself in the down position or sit on your  hamstrings -2
4.  Chest falling forward - 2
5. Pushing through the toes-2

Do NOT count the rep if you fail:
1.  Depth.  If you don’t go below parallel -0
2.  Extension.  If you have do not fully extend your hips at the top -0
3.  Extension.  If you have do not fully extend your knees at the top -0

Conceivably you could get a zero(or negative) here.  Good form throughout is the ultimate goal.