Daily Mobility Challenge: Hip Extensions

Daily anchors are a simple, low effort way to make your fitness a consistent priority. Piling up small wins each day leads to much bigger things in the long-term.

We pair our strength challenge of the month (this month: bridge raises) with a mobility challenge that addresses the area(s) of your body being worked.

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Hip Extension Challenge

Step 1: Every day this month, rain or shine, home or travel, perform :30 worth of hip extensions!

Step 2: If you miss a day, double up the next day. Do not skip / make up for more than one day at a time.

Step 3: Want variety? Check back each week for a different type of hip extension to incorporate!

(Tip: Knock it out right after your bridges raises!)

Hip Extension Variations

To rock our challenge, you simply have to do the above on the daily. However, if you’d rather keep it fresh, here are your weekly variations. Follow our Instagram account to catch them hot off the presses.

March Week One: Standing Single Leg Hip Extension

March Week Two: Kneeling Hip Extension (wall assist)

March Week Three: Kneeling Bridge

March Week Four: Kneeling Bridge (to forearms)

Daily Strength Challenge: Bridge Raises

Daily anchors are a simple, low effort way to make your fitness a consistent priority. Piling up small wins each day leads to much bigger things in the long-term.

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Bridge Raise Challenge

Step 1: Every day this month, rain or shine, home or travel, perform 10 bridge raises with pristine form!

Step 2: If you miss a day, double up the next day. Do not skip / make up for more than one day at a time.

Step 3: Want variety? Check back each week for a different type of bridge to incorporate!

(Tip: Pick something you do every day - like brushing your teeth - and set your anchor around it.)

Bridge Variations

To rock our challenge, you simply have to do the above on the daily. However, if you’d rather keep it fresh, here are your weekly variations. Follow our Instagram account to catch them hot off the presses.

March Week One: Bridge Raise

March Week Two: Single Leg, Bent Knee Bridge Raise

March Week Three: Single Leg, Straight Leg Bridge Raise

March Week Four: Single Leg, Crossed Leg Bridge Raise

DON’T FORGET!

We have a monthly mobility challenge that emphasizes the areas worked by these strength moves. Incorporate this month’s Hip Extension Mobility with your Bridge work.

Monthly Relentless X Workout: March

Relentless X is our fresh brand of training.

8 movement patterns. 8 monthly exercises.

We use them to rock individual, tag-team, and small group challenges in the studio.

We also explain the monthly exercises one-at-a-time on our Instagram throughout the month. Follow along!

March 2019 Relentless X

#5: TRX ATOMIC PUSH-UPS

(Compound Movement Category)

#6: HIGH KNEE SPRINT

(Cardiovascular Challenge Category)

#7: PLANK LATERAL FOOT WALKS

(Core Stability Category)

#8: STABILITY BALL TRANSFERS

(Core Flexion/Rotation Category)

#1: PUSH PRESSES

(Upper Body Push Category)

#2: TRX ROWS

(Upper Body Pull Category)

#3: RESISTANCE BAND GLUTE PULL-THROUGHS

(Lower Body Pull Category)

#4: ALTERNATING LUNGES

(Lower Body Push Category)

Farewell February, Hello March!

FAREWELL FEBRUARY!

Here’s a recap of our daily/monthly challenges, workouts, and health topics:

  1. Daily Strength Challenge: Push-ups

  2. Daily Mobility Challenge: Chest/Shoulder

  3. Monthly Relentless X Workout

  4. Monthly Relentless X Principle: Vice Management

MOST POPULAR FEBRUARY POST & VIDEO

The people have spoken. Here’s what they clicked most last month:

HELLO MARCH!

What do we have to look forward to in March?

With the weather warming soon, race training and running plans are kick-starting all over Philadelphia. Our goal is to keep you healthy and strong through this process. March is all about race and run foundation! Among other things, you can look forward to bridge strength, hip extension mobility, and discussion on the power of setting fresh goals.

FOLLOW ALONG THIS MONTH

Catch everything hot off the presses on our Instagram account - @relentlessxfitness! Then recap everything right here on the blog.

Here’s to the Spring!

Vice Management: What's Holding You Back?

Vice Management: What's Holding You Back?

While on the road to health and fitness glory, it’s easy to chase shiny objects. The thing(s) that you believe will get you there. The new diet, cleanse, fast, workout, class, or program.

What about the thing(s) that hold you back? We’re talking about vices (when used in excess) - alcohol, sugar, caffeine, and screen time.

It’s HARD to look at these things honestly because of what they represent. They can be enjoyable, they can be an escape, and they can be respite from a stressful week. But when you’re tearing after results, it’s necessary to tackle the subject, so that’s exactly what we’re doing.