DAY 3 - Behind the Scenes

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What Is One Stone

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1 Stone = 1 round of the following:

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• 1-legged squat, 15 on each side.

• 1-arm rows with appropriate weight, 15 on each side.

 

Make sure you do both sides.

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THE 1-LEGGED SQUAT

 

The following describes the right side.

 

Repeat 15 times, focusing on nose breathing.

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• Transfer all your weight on the right leg.

• Bend the right knee as much as you can while keeping the chest facing forward, not the floor.

• Try to touch the floor with the right arm or both arms, either way. It is perfectly ok if you do not touch the floor, as long as you go for full range of motion with strength and control.

• Keep pushing the big toe on the ground. The moment the big toe lifts, you tend to fall.

• Find a spot in front of you that is not moving, stay focused at it and stay balanced.

• The bulk of the effort will be coming from the right side of the butt. If you do not feel the right side of the butt, you may need to focus the effort more there to activate those muscles.

 

Switch sides for 15 on the left leg.

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THE 1-ARM ROW

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The following describes the left arm.

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• Find a weight appropriate for your own body that you can grasp solid and comfortably, without undue strain.

• Create a forward lunge on the right leg.

• Rest your right arm on your right thigh.

• Keep your back leg straight pushing though the outside of the back foot to activate more of the glutes and take the effort off of the knee.

• With the left arm, bend the elbow, lifting the weight up, keeping your elbow close to your side and then lower the weight, extending your arm downwards.

• Go for full range of motion with strength and control.

• Keep using your back and keep your chest facing to the left, not down.

  Repeat 15 times, focusing on nose breathing.

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Switch sides for 15 on the right arm.

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The Day 3 Assignment Summary

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Perform 10 Stones, i.e. 10 rounds of the following:

• 1-legged squat, 15 on each side.

• 1-arm rows with appropriate weight, 15 on each side.

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While performing the daily assignment, please keep in mind that part of the 10-Stone™ Series is teaching us the art of persistence. The way you do anything is the way you do everything.

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You can perform all 10 Stones (rounds) in one series or throughout the day if need be.

At the end of the day, you will have performed 150 squats on each leg and 150 rows on each side! Congrats!!

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Disclaimer

Don’t do anything a medical doctor has told you not to do.

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