Real World Fitness

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.

Daily Strength Challenge: Push-ups

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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Push-up challenge

Step 1: Perform a max set of push-ups.

Step 2: Divide that number by 3.

Step 3: Every day this month, rain or shine, home or travel, perform that number of push-ups with pristine form!

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

Push-up Variations

To rock our challenge, you simply have to do the above on the daily. However, for those that like variations, we hit you with a new push-up each week to keep it fresh. Follow our Instagram account directly to catch them hot off the presses.

February Week One: Basic Push-ups (with regression options)

February Week Two: Negative Push-ups

February Week Three: T-Rotation Push-ups

February Week Four: Hindu Push-ups (aka Dive Bomber Push-ups)

DON’T FORGET!

We have a monthly mobility challenge that emphasizes the areas worked by these strength moves. Incorporate this month’s Chest and Shoulder Mobility to balance your push-up work.