Place your back against a wall, with your feet shoulder width apart and about 2 feet away from the wall. Slowly bend your knees until your thighs are parallel to the floor. You should look like you are sitting in a chair. Make sure your knees are at a 90 degree angle to your lower legs.
Make sure you are pushing your entire back against the wall.
October 1-5: 15 seconds
October 6-10: 30 seconds
October 11-15: 45 seconds
October 16-20: 1 minute
October 21-25: 75 seconds
October 26-31: 90 seconds
If it is easy, then lift your arms over your head.