Single-leg Hip Hinge
Challenge: perform as many repetitions as possible either alternating legs for the hip hinge or by performing as many reps on one leg (maintaining good form) as possible. Do this exercise for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.
Plank Body Saw
Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.
Dumbbell Chest Press & Chest Fly
Challenge: choose an appropriate weight to perform at least 8-12 repetitions for each exercise. If you are able to maintain good form, perform 1 or 2 more set for each exercise. Do this for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.
Dumbbell Pullover
Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.
Dumbbell Wood Chop
Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.
Walk Out to Beast Plank
Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.
How to perform: Stand with your feet at hip width. Incline forward at the waist and touch the floor with your palms. Bend your knees and walk your hands forward until your weight is supported on your hands and toes, with your knees hovering about an inch off the ground. Your body should form something link a box (90-degree bend at hips and knees), shoulders above your wrists, back flat. Remain in this position for 5 seconds, then walk your hands back towards your feet; stand tall and repeat.
Hollow Body Hold w/progressions
Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.
Standing Hip Abduction
Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.
Reverse Plank (+ Table Top)
Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.
Lunge (Split Squat)
Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.
This exercise is great for strengthening the muscles of your hip, leg, and core. It also facilitates proper weight shifting and control over balance. Repeat this exercise 8-10 times on each side.
Think...Feel...Be....BodyWise! 