30 Day Challenge

Day 19: Back squat and mobility prep

Back squat and mobility prep Your back squat and mobility prep should be integrated rather than separate. Instead of warming up and then back squatting and sitting between sets, combine the two. Instead of sitting around between sets of back squats, use the time...

Day 18: At home shoulder mobility

Your shoulders are a ball and socket joint, which allows them to have great mobility. The socket is relatively shallow, which is one of the reasons why your shoulders move a lot more than your hips (hips have a relatively deeper socket. There are also other reasons...

Day 17: Ring Dips and your shoulders

Day 17 is all about ring dips and your shoulders. 30 min amrap 12' crab walk forward and back 10 ring rows 5 strict ring dips (or weighted if you can) Like this video and want more? Check out the guide to our 30 day movement...

Day 16: Deadlifting with single leg squat pattern

30 min amrap 10 straight leg raises with core activation 15 single leg squat patterns (5 each position) each leg Work up to a heavy set of 4-8 deadlifts Like this video and want more? Check out the guide to our 30 day movement...

Day15: Shoulder prep and handstand walks

30 min amrap 10 shoulder pull overs Hollow hold/rock (30 second hold or 10 rocks) Hand stand drills (20-40 sec hold OR 1 conan OR 12 ft walk) Like this video and want more? Check out the guide to our 30 day movement...

Day 14: Back squat prep

What kind of movement prep do you do for back squatting? Do you focus on ankle mobility? Hip mobility? What about preparing your thoracic spine to extend and resist flexion? All of the above are important in back squatting and we find it extremely valuable to...

Day 13: Weighted pull ups and KB windmill

30 min amrap Roll out lat/triceps (30 seconds per side) KB windmill (30 seconds with arm movement) 5 strict pull ups at hardest level for you Like this video and want more? Check out the guide to our 30 day movement challenge!...

Day 12: Clean positioning and technique

How often do you work on clean technique in the pull vs just doing cleans? How often do you integrate thoracic spine and hip extension mobility drills with your clean technique drills? How often do you drill hip extension power with your clean drills? We find it...

Day 11: At home hip mobility

When I am at home and have some time to work on some movement, I love doing this series of hip movement drills. What we are trying to do here is break up hip motion from spinal motion while increasing the quantity of hip motion. A lot of people do not know how to...

Day 10: Shoulder mobility and archer push ups

If you are looking to improve your pushing strength, pressing strength, shoulder stability, and upper body coordination, look no further than the archer push up and its progressions. It is a fantastic movement to program in to workouts. It provides a gymnastic and...

Day 9: Improving front squat positions

Are you following The Movement Fix on Instagram? Find us @themovementfix Have front squatting in your workout? Set yourself up for success! A great way to utilize this series of movements is to do a few rounds as a warm up before starting your working sets of front...

Day 8: Running prep and upper body rotation

Today we are looking at preparation for running and upper body rotation. AMRAP 30: 1 minute tissue prep (calves, hammies, quads) 10 SLR with core activation 5 half kneeling rotation each leg 30 single unders Like this video and want more? Check out the guide to our 30...

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