Monthly Relentless X Workout: February

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 all month long.

We also explain and release the monthly exercises one-at-a-time online throughout.

February 2019 Relentless X

#5: RESISTANCE BAND SQUAT PRESSES

(Compound Movement Category)

#6: ROW

(Cardiovascular Challenge Category)

#7: Plank lateral walks

(Core Stability Category)

#8: HIGH Plank t-rotations

(Core Rotation Category)

#1: BOSU Push-ups

(Upper Body Push Category)

#2: TRX Pull-ups

(Upper Body Pull Category)

#3: Resistance Band Deadlifts

(Lower Body Pull Category)

#4: TRX Pistol Squats

(Lower Body Push Category)

Daily Mobility Challenge: Chest/Shoulder

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: push-ups) with a mobility challenge that addresses the area(s) of your body being worked.

Pam_Chest_Shoulder_Mobility.jpg

WEEK TWO: QUADRUPED THORACIC ROTATION

(HAND BEHIND HEAD)

Step 1: Begin on all fours - knees under hips and hands under shoulders - and then place one hand to the side of your head.

Step 2: Rotate your torso toward the raised hand. Lead with your eyes, head, and shoulder.

Step 3: Keep your hips neutral (ideally the rotation does not come from your lower back and hips!) Keep your neck neutral and avoid pushing your head down with your hand.

Step 4: Deeply exhale at the top to accentuate the rotation and inhale as you lower.

Paul_Quadruped_Thoracic.jpg
 

WEEK FOUR: INCHWORM/HIP-OPENER/T-ROTATION

Form Notes:

  1. Focus on a big inhale/exhale through your stretch to the ceiling.

  2. Seek a hamstring (back of the leg) stretch as you lower to the ground.

  3. After bringing a leg forward into your hip opener, keep your front foot flat on the ground, then lower your hips and lift your chest to intensify the stretch.

  4. During the “T”, keep your hips as neutral as possible, and achieve rotation through the thoracic spine (mid-upper back).

WEEK ONE: DOORWAY STRETCH

Step 1: Find a stable doorway or pillar.

Step 2: Rest your forearm (elbow to hand) on the doorway.

Step 3: Rotate your torso away from the doorway to create the stretch and increase rotation to deepen it.

Step 4: Start with a daily :10 second stretch per side and increase to a daily :30 second stretch per side (that’s still only 1-minute of your time!)

 
Ross_Thoracic_Rotation.jpg
 

WEEK THREE: QUADRUPED THORACIC ROTATION

(HAND BEHIND BACK)

Step 1: Begin on all fours - knees under hips and hands under shoulders - and then place one hand behind your back.

Step 2: Rotate your torso toward that hand. Lead with your eyes, head, and shoulder.

Step 3: Keep your hips neutral (ideally the rotation does not come from your lower back and hips!) Keep your neck neutral and avoid pushing your head down with your hand.

Step 4: Deeply exhale at the top to accentuate the rotation and inhale as you lower.

IMG_9654.jpg

DID YOU KNOW YOU CAN?

Catch these mobility challenges hot off the presses on our Instagram account - @relentlessxfitness!

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.

Pam_Push-up.jpg

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.