Use your strength challenge


Use your strength is an 7-DAY instagram challenge where you will find your strength and learn the fundamental body movement patterns that need to be taken in account to have an optimum strength performance. This challenge is a nutshell of the 12-week strength program I designed for those out there who want to improve their personal movement practice.

Hosts:
@movementchallenges
Angie In Motion

Sponsors:
Bemaxx Fitness
Nice to meet me

Hashtag:
#useyourstrength

DAY 1 FIND YOUR STRENGTH

We start with testing our strength, for that we will test the basic human movements strength inspired by Steve Maxwell and by the test I had while having my strength coaching by intelligent strength years ago.

WHY WE TEST OUR STRENGTH?

We need to know where we stand to move forward. Finding out how strong our muscles are and how proper they function is paramount to our sustainable progress. After all we want to see change and progress.

In every movement the form, the breath and the muscle/ mind connection is what brings your training to another level.

Let’s find out together and move towards our goal.

THE PUSH/PRESS

Perform as many push-up repetitions as possible with GOOD form in one minute.

Perform a wall handstand hold for minimum a minute. Time yourself.

Muscles Involved:

Primary: Triceps brachii, pectoralis major, anterior deltoid. Secondary: Upper and lower trapezius, serratus anterior, rectus abdominalis, gluteus maximus.

THE PULL

Perform a flexed arm hang for minimum a minute. Time yourself.

Muscles involved:

Primary: Latissimus dorsi, brachialis. Secondary: Trapezius, rhomboideus, biceps brachii.

THE SQUAT

Perform a lunge hold for a minute maximum. Time yourself.

Perform a shrimp squat hold for minimum 30seconds. Time yourself.

Muscles involved:

Primary: Rectus femoris, vastus intermedius, vastus lateralis and vastus medialis muscles. Secundary: Biceps femoris, semimembranosus and semitendinosus muscles, gluteus maximus, erector spinae.

THE POSTERIOR CORE:

Perform superman hold for minimum a minute. Time yourself.

Muscles Involved:

Primary: Gluteus maximus, erector spinae. Secondary: Hamstrings

Share your outcomes with our tag #useyourstrength✨

RESULTS:

Ok I tested myself, what do I do now?

DAY 1 PART I FIND YOUR STRENGTH: Test your human movement strength. We start with testing our strength, for that we will test the basic human movements strength inspired by Steve Maxwell and by the test I had while having my strength coaching by intelligent strength years ago. WHY WE TEST OUR STRENGTH? We need to know where we stand to move forward. Finding out how strong our muscles are and how proper they function is paramount to our sustainable progress. After all we want to see change and progress. Let's find out together and move towards our goal. Swipe ⬅️ to watch every test. THE PUSH/PRESS Perform as many push-up repetitions as possible with GOOD form in one minute. Perform a wall handstand hold for minimum a minute. Time yourself. Muscles Involved: Primary: Triceps brachii, pectoralis major, anterior deltoid. Secondary: Upper and lower trapezius, serratus anterior, rectus abdominalis, gluteus maximus. THE PULL Perform a flexed arm hang for minimum a minute. Time yourself. Muscles involved: Primary: Latissimus dorsi, brachialis. Secondary: Trapezius, rhomboideus, biceps brachii Share your outcomes with our tag #useyourstrength✨ RESULTS: see your test on the last slide 🤓 ⠀ TOPICS: DAY 1 FIND YOUR STRENGTH: Test your human movement strength. DAY 2 PUSH THAT STRENGTH BOTTOM : Front Upper body DAY 3 PULL WITH YOUR HEART: Back Upper Body DAY 4 HOW LOW CAN YOU GO: Front lower body DAY 5 THOSE HIPS DON’T LIE: Back lower body DAY 6 TAKE IT TO THE CORE: Torso DAY 7 USE YOUR STRENGTH TRAINING ⠀⠀ TO PARTICIPATE: Follow hosts @angiefliehser @movementchallenges Follow sponsors @bemaxx_fitness @nice_to_meet_me . Tag us in every day post. Tag a friend who would like to join the 7-Day building strength challenge program. ⠀ ⠀ #movementchallenges #movementchallenge #strengthtrainingprogram #humanmovementstrength #strengthfundsmentals #resistancebandsworkout #strenghtchallenge #strengthbuilding #igfitnesschallenge #fitnesschallenge #upperbodystrength #lowerbodystrength #corework

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DAY 1 PART II FIND YOUR STRENGTH: Test your human movement strength. We start with testing our strength, for that we will test the basic human movements strength inspired by Steve Maxwell and by the test I had while having my strength coaching by intelligent strength years ago. WHY WE TEST OUR STRENGTH? We need to know where we stand to move forward. Finding out how strong our muscles are and how proper they function is paramount to our sustainable progress. After all we want to see change and progress. Let's find out together and move towards our goal. Swipe ⬅️ to watch every test. THE SQUAT Perform a lunge hold for a minute maximum. Time yourself. Perform a shrimp squat hold for minimum 30seconds. Time yourself. POSTERIOR CORE: Perform superman hold for minimum a minute. Time yourself. Muscles Involved: Primary: Gluteus maximus, erector spinae. Secondary: Hamstrings Share your outcomes with our tag #useyourstrength✨ RESULTS: see your test on the last slide 🤓 ⠀ TOPICS: DAY 1 FIND YOUR STRENGTH: Test your human movement strength. DAY 2 PUSH THAT STRENGTH BOTTOM : Front Upper body DAY 3 PULL WITH YOUR HEART: Back Upper Body DAY 4 HOW LOW CAN YOU GO: Front lower body DAY 5 THOSE HIPS DON’T LIE: Back lower body DAY 6 TAKE IT TO THE CORE: Torso DAY 7 USE YOUR STRENGTH TRAINING ⠀⠀ TO PARTICIPATE: Follow hosts @angiefliehser @movementchallenges Follow sponsors @bemaxx_fitness @nice_to_meet_me . Tag us in every day post. Tag a friend who would like to join the 7-Day building strength challenge program. ⠀ ⠀ #movementchallenges #movementchallenge #strengthtrainingprogram #humanmovementstrength #strengthfundsmentals #resistancebandsworkout #strenghtchallenge #strengthbuilding #igfitnesschallenge #fitnesschallenge #upperbodystrength #lowerbodystrength #corework

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DAY 2 PUSH THAT STRENGTH BOTTOM

This day we will focus in two movement patterns from the PUSH and why it is important for our fitness and practice goal.

The chosen moves for this day are:

REGRESSION:

Floor press

Bench dips

Standing press

PROGRESSION:

One leg air push-ups

Overhead press

Deficit Lsit handstand push-ups

Loaded push ups

DAY 2 PUSH THAT STRENGTH BOTTOM : Front upper body. ⠀⠀ P U S H / P R E S S is the first movement pattern we will approach which involves the front upper body muscles. ⠀ The importance of using the PUSH is to learn and build body stability. A strong press is key of a strong handstand but is not all…needs the other keys. ⠀ Remember: Foundations are important, step a is before step b and a brick is before a building. Balance your Push/press. ⠀ Regression: ⬅️ Floor press ⬅️ Standing press ⠀ Progression: ➡️ Overhead press ➡️ Push-ups with resistance band ⠀ 💪 NOW IS YOUR TURN : Share your Regressions and progressions! 💪 ⠀⠀ FLOOR PRESS HOW TO:: 1) Take your band, twist it and, 2) Lay in your back and engage your body. 3) Pick up your band and press towards the the ceiling/sky. 4) Perform 3x15x. ⠀ STANDING PRESS HOW TO:: 1) Take your band, and fix it on your door/ bar/ 2) Stand few steps away from it with your back facing the door. 3) Pick up your band and press horizontal. 4) Perform 3x25x ⠀ OVERHEAD PRESS HOW TO:: 1) Stand with feet hips wide apart 2) Place the band in the middle of your feet 3) Pick up the band and engage body 4) Place the band on your check and press overhead. 5) Perform 3x25x PUSH-UPS WITH BAND HOW TO: 1) Take your band, twist it and place it on your back while you get on your push-up position. 2) Engage whole body and bring CHEST TO FLOOR, 3) Perform 3x10x ⠀ TOPICS: DAY 1 FIND YOUR STRENGTH: Test your human movement strength. DAY 2 PUSH THAT STRENGTH BOTTOM : Front Upper body DAY 3 PULL WITH YOUR HEART: Back Upper Body DAY 4 HOW LOW CAN YOU GO: Front lower body DAY 5 THOSE HIPS DON’T LIE: Back lower body DAY 6 TAKE IT TO THE CORE: Torso DAY 7 USE YOUR STRENGTH TRAINING ⠀⠀ PARTICIPATE: Follow hosts @angiefliehser @movementchallenges Follow sponsors @bemaxx_fitness @nice_to_meet_me_ Use tag #useyourstrength✨ for support and be able to win the amazing prizes! Tag a friend who would like to join the building the basic human movements. ⠀ ⠀⠀ ⠀ ⠀ #movementchallenges #movementchallenge #humanmovementstrength #strengthfundsmentals #resistancebandsworkout #strenghtchallenge #strengthbuilding #igfitnesschallenge #fitnesschallenge #upperbody

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DAY 3 PULL WITH YOUR HEART

REGRESSION:

Seated rows

PROGRESSION:

Pull-ups

Standing rows

DAY 3 PULL WITH YOUR HEART: Back Upper Body. Sorry guys It has been complicated to upload all the videos. SomI decided to add only few in order to finally have them online. ⠀⠀ P U L L is the second movement pattern we will approach which involves the back muscles of upper body. ⠀ The importance of using the PULL is to learn and build stability as well. The right use of the shoulders and back give the body the power of the pulling. You also get strong on the grip. ⠀ Remember: Foundations are important, step a is before step b and a brick is before a building. ⠀ Regression: ⬅️ Seated rows ⬅️ Standing rows ⬅️ Rings inverted rows ⠀ Progression: ➡️ Pull-ups ➡️ loaded pull-ups ⠀ HOW TO: 1) Engage whole body in all regressions and progressions. And really pull with your shoulder blades and back. Enjoy! ⠀ 💪 NOW IS YOUR TURN : Share your Regressions and progressions! 💪 ⠀⠀ TOPICS: DAY 1 FIND YOUR STRENGTH: Test your human movement strength. DAY 2 PUSH THAT STRENGTH BOTTOM : Front Upper body DAY 3 PULL WITH YOUR HEART: Back Upper Body DAY 4 HOW LOW CAN YOU GO: Front lower body DAY 5 THOSE HIPS DON’T LIE: Back lower body DAY 6 TAKE IT TO THE CORE: Torso DAY 7 USE YOUR STRENGTH TRAINING ⠀⠀ PARTICIPATE: Follow hosts @angiefliehser @movementchallenges Follow sponsors @bemaxx_fitness @nice_to_meet_me_ Use tag #useyourstrength✨ Tag a friend who would like to join the building the basic human movements. ⠀ ⠀⠀ ⠀ ⠀ #movementchallenges #movementchallenge #humanmovementstrength #strengthfundsmentals #resistancebandsworkout #strenghtchallenge #strengthbuilding #igfitnesschallenge #fitnesschallenge #upperbodystrength #lowerbodystrength #corework #pushupsvariation #overheadpress #resistancebands #bemaxx #angieinmotion #floorpress #resistancetraining

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DAY 4 HOW LOW CAN YOU GO

REGRESSION:

Lunges

PROGRESSION:

Band Squat

DAY 4: HOW LOW CAN YOU GO: Front lower body. ⠀⠀ THE SQUAT is the third movement pattern we will approach which involves the front muscles of lower body. ⠀ The importance of mastering the SQUAT is because basically almost every muscle of our body is involved. SQUATTING is part of daily tasks. Picking up stuff, resting, giving birth, pooping. STABILITY and MOBILITY are needed to naturally squat anywhere at anytime. IDENTIFY your SQUAT pattern: Head: is it neutral or forward? Is it in line with your shoulders? Thoracic spine: is your upper spine in excessive extension or flexion? Shoulders neutral? Lumbar spine and hips: when squatting down are you unstable? Knees and ankles: are you knees and or ankles unstable and/or immobile? The HIP muscles help on stabilize the knees and pelvis while squatting. Lack of mobility means leaning forward too much. BIG TOE stand, remember that knees follow toes, find your body stand. ⠀ Remember: Foundations are important, step a is before step b and a brick is before a building. ⠀ Regression: ⬅️ Lunges ⬅️ Split squats ⠀ Progression: ➡️ Pistols ➡️ sissy squats ⠀ 💪 NOW IS YOUR TURN : Share your Regressions and progressions! 💪 ⠀⠀ TOPICS: DAY 1 FIND YOUR STRENGTH: Test your human movement strength. DAY 2 PUSH THAT STRENGTH BOTTOM : Front Upper body DAY 3 PULL WITH YOUR HEART: Back Upper Body DAY 4 HOW LOW CAN YOU GO: Front lower body DAY 5 THOSE HIPS DON’T LIE: Back lower body DAY 6 TAKE IT TO THE CORE: Torso DAY 7 USE YOUR STRENGTH TRAINING ⠀⠀ PARTICIPATE: Follow hosts @angiefliehser @movementchallenges Follow sponsors @bemaxx_fitness @nice_to_meet_me_ Use tag #useyourstrength✨ for support and be able to win the amazing prizes! Tag a friend who would like to join the building the basic human movements. ⠀ ⠀⠀ ⠀ ⠀ #movementchallenges #movementchallenge #humanmovementstrength #strengthfundsmentals #resistancebandsworkout #strenghtchallenge #strengthbuilding #igfitnesschallenge #fitnesschallenge #upperbodystrength #lowerbodystrength #corework #pushupsvariation #overheadpress #resistancebands #bemaxx #angieinmotion #floorpress #resistancetraining

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DAY 5 THOSE HIPS DON’T LIE

REGRESSION:

Kneeling squat

PROGRESSION:

Deadlift

DAY 5 THOSE HIPS DON’T LIE: Back lower body. ⠀⠀ THE HINGE is the forth movement pattern that we can use for daily life tasks as picking up the garbage from the floor and throwing it to the big trash container. I always clean the heavy bag before press it to the trash container. ⠀ The HINGE needs STABILITY at the pelvic area, hip flexors MOBILITY and FLEXIBILITY on the hamstrings (back of the leg) HOW TO MASTER THE HINGE: Wall RDL: stand few steps away from the band feet shoulders with apart, spine neutral, bring your buttocks back to the wall aiming to touch it. BAND RDL: Use a resistance band to prepare the hips for the hinge movement pattern. ⠀ Remember: Foundations are important, step a is before step b and a brick is before a building. ⠀ Regression: ⬅️ Kneeing squat ⬅️ Band deadlifts ⠀ Progression: ➡️ Kettlebell swings ➡️ cleans ⠀ 💪 NOW IS YOUR TURN : Share your Regressions and progressions! 💪 ⠀⠀ TOPICS: DAY 1 FIND YOUR STRENGTH: Test your human movement strength. DAY 2 PUSH THAT STRENGTH BOTTOM : Front Upper body DAY 3 PULL WITH YOUR HEART: Back Upper Body DAY 4 HOW LOW CAN YOU GO: Front lower body DAY 5 THOSE HIPS DON’T LIE: Back lower body DAY 6 TAKE IT TO THE CORE: Torso DAY 7 USE YOUR STRENGTH TRAINING ⠀⠀ PARTICIPATE: Follow hosts @angiefliehser @movementchallenges Follow sponsors @bemaxx_fitness @nice_to_meet_me_ Use tag #useyourstrength✨ for support and be able to win the amazing prizes! Tag a friend who would like to join the building the basic human movements. ⠀ ⠀⠀ ⠀ ⠀ #movementchallenges #movementchallenge #humanmovementstrength #strengthfundamentals #resistancebandsworkout #strenghtchallenge #strengthbuilding #igfitnesschallenge #fitnesschallenge #lowerbodystrength #corework #pushupsvariation #resistancebands #bemaxx #angieinmotion #floorpress #resistancetraining #hiphinge #tighthamstrings #stabilitytraining

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DAY 5 THOSE HIPS DON’T LIE: Back lower body. ⠀⠀ THE HINGE is the forth movement pattern that we can use for daily life tasks as picking up the garbage from the floor and throwing it to the big trash container. I always clean the heavy bag before press it to the trash container. ⠀ The HINGE needs STABILITY at the pelvic area, hip flexors MOBILITY and FLEXIBILITY on the hamstrings (back of the leg) HOW TO MASTER THE HINGE: Wall RDL: stand few steps away from the band feet shoulders with apart, spine neutral, bring your buttocks back to the wall aiming to touch it. BAND RDL: Use a resistance band to prepare the hips for the hinge movement pattern. ⠀ Remember: Foundations are important, step a is before step b and a brick is before a building. ⠀ Regression: ⬅️ Kneeing squat ⬅️ Band deadlifts ⠀ Progression: ➡️ Kettlebell swings ➡️ cleans ⠀ 💪 NOW IS YOUR TURN : Share your Regressions and progressions! 💪 ⠀⠀ TOPICS: DAY 1 FIND YOUR STRENGTH: Test your human movement strength. DAY 2 PUSH THAT STRENGTH BOTTOM : Front Upper body DAY 3 PULL WITH YOUR HEART: Back Upper Body DAY 4 HOW LOW CAN YOU GO: Front lower body DAY 5 THOSE HIPS DON’T LIE: Back lower body DAY 6 TAKE IT TO THE CORE: Torso DAY 7 USE YOUR STRENGTH TRAINING ⠀⠀ PARTICIPATE: Follow hosts @angiefliehser @movementchallenges Follow sponsors @bemaxx_fitness @nice_to_meet_me_ Use tag #useyourstrength✨ for support and be able to win the amazing prizes! Tag a friend who would like to join the building the basic human movements. ⠀ ⠀⠀ ⠀ ⠀ #movementchallenges #movementchallenge #humanmovementstrength #strengthfundamentals #resistancebandsworkout #strenghtchallenge #strengthbuilding #igfitnesschallenge #fitnesschallenge #lowerbodystrength #corework #pushupsvariation #resistancebands #bemaxx #angieinmotion #floorpress #resistancetraining #hiphinge #tighthamstrings #stabilitytraining

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DAY 6 TAKE IT TO THE CORE

V-ups with band

DAY 6 TAKE IT TO THE CORE: Body midsection ⠀⠀ GET TO KNOW YOUR CORE: The midsection muscles play the main roll in the STABILITY of the spine, neutral position of the hip and the breathing. ⠀ When the CORE muscles work properly, the spine is safe, the pelvis is strong and the organs are well held. ⠀ BUILD CORE STRENGTH with reactive training. ⠀ Remember: Foundations are important, step a is before step b and a brick is before a building. ⠀ Reactive specific work: ➡️ Partner elevated plank holds ➡️ Banded sit-ups ⠀ 💪 NOW IS YOUR TURN : Share your CORE training! 💪 ⠀⠀ TOPICS: DAY 1 FIND YOUR STRENGTH: Test your human movement strength. DAY 2 PUSH THAT STRENGTH BOTTOM : Front Upper body DAY 3 PULL WITH YOUR HEART: Back Upper Body DAY 4 HOW LOW CAN YOU GO: Front lower body DAY 5 THOSE HIPS DON’T LIE: Back lower body DAY 6 TAKE IT TO THE CORE: Torso DAY 7 USE YOUR STRENGTH TRAINING ⠀ PARTICIPATE: Follow hosts @angiefliehser @movementchallenges Follow sponsors @bemaxx_fitness @nice_to_meet_me_ Use tag #useyourstrength✨ for support and be able to win the amazing prizes! Tag a friend who would like to join the building the basic human movements. ⠀ ⠀⠀ ⠀ ⠀ #movementchallenges #movementchallenge #humanmovementstrength #strengthfundamentals #resistancebandsworkout #strenghtchallenge #strengthbuilding #igfitnesschallenge #fitnesschallenge #lowerbodystrength #corework #pushupsvariation #resistancebands #bemaxx #angieinmotion #floorpress #resistancetraining #hiphinge #tighthamstrings #stabilitytraining

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DAY 7 USE YOUR STRENGTH TRAINING ROUTINE

DAY 7 USE YOUR STRENGTH TRAINING ROUTINE ⠀ Foundation of your strength training routine will always include the basic human movements: The squat, the hinge, the push, the pull and the carry. Keep this in mind. Create your routine according to your lifestyle and fitness goals. You can work on your total body one day or divide your upper body from the lower body including the core in the equation. Yo can make your fitness routine for 15 to 120 minutes. It is up to you and your fitness goals. Select wise and remember to include exercises for each movement. ⠀ THE PUSH: Front upper body.⠀ THE PULL: Back upper body⠀ THE SQUAT: Front lower body THE HINGE: Back lower body THE CORE: Body midsection ⠀ ➡️ Thursters (squat + press) (day 7) ➡️ Bodyweight push-ups (day 2) ➡️ Overhead press (day 2) ➡️ Bodyweight pull-ups (day 3) ➡️ Inverted rows (day 3) ➡️ Half squat (day 4) ➡️ Lunges (day 4) ➡️ Deadlift (day 5) ➡️ kneeling squats (day 5) ➡️ Core (day 5) ⠀ 💪 NOW IS YOUR TURN : Share your USE YOUR STRENGTH ✨ ROUTINE using the basic human movements💪 ⠀⠀ TOPICS: DAY 1 FIND YOUR STRENGTH: Test your human movement strength. DAY 2 PUSH THAT STRENGTH BOTTOM : Front Upper body DAY 3 PULL WITH YOUR HEART: Back Upper Body DAY 4 HOW LOW CAN YOU GO: Front lower body DAY 5 THOSE HIPS DON’T LIE: Back lower body DAY 6 TAKE IT TO THE CORE: Midsection DAY 7 USE YOUR STRENGTH TRAINING ROUTINE. ⠀ ⠀ PARTICIPATE: Follow hosts @angiefliehser @movementchallenges Follow sponsors @bemaxx_fitness @nice_to_meet_me_ Use tag #useyourstrength✨ Tag a friend who would like to join the building the basic human movements. ⠀ ⠀ #strengthtraining #fitnessbands #sundayworkout

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If you missed the movement challenge you can always use these basic human movements guide to create your own home gym routine. This challenge is a nutshell of the 12-week strength program I designed for those out there who want to improve their personal movement practice.

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