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Take LiveWell360’s November Fitness Challenge

  • LiveWell360 Staff
  • November 9, 2018
november fitness challenge deadlifts

It’s November and Thanksgiving is around the corner! The year is flying by and almost over, can you believe it?! Where did it go?! We are super excited for our fitness challenge of the month! Fitness should be all year round, so we have a great fitness challenge for you that you can try this month and even use all year round.

Guess what we have for you this month?!

It’s another Fitness Challenge!!

Our fitness challenge of the month is all about working on deadlifts and all parts of this exercise! Yes, that’s right we said deadlifts! Deadlifts are great to work on hamstring strength, flexibility, and core activation.

Throughout all our challenges we focused on flexibility, and strength but we want to take what we learned in those challenges and combine it to focus on perfecting our deadlifts and explain why deadlifts are actually so important for all around movement! We will show you how to warm up your body, break down the deadlift, and improve our movement by the end of this challenge!

This fitness challenge will happen over 4 weeks, and each week we will work on advancing our deadlifts. We want to work through dynamic warm ups, foam rolling and then the actual deadlifts! All of these things will lead to stronger hamstrings, and core activation.

And the fun part:

As you finish each day of this challenge you will become stronger and have better core activation, flexibility, and stronger hamstrings! These exercises will help with all your workouts and build strength!

Now let’s get started with our deadlift challenge this November!

Dynamic Warm up:

The warm up is one of the most important parts of a workout. It gets your body warmed up and ready to move in a safe way!

Our warm up for this challenge is fun and works on flexibility and hamstrings!

Let’s get started start with week 1:

WEEK 1:

Dynamic Warm up for Week 1 will include:

Foam Rolling- Hamstrings and lower body. Foam rolling focusing on hamstrings, quadriceps, glutes, hip flexors, and calves.

Foam Rolling:

Making sure to foam roll your entire lower body. We start with hamstrings, then quads, glutes, and calves.

Deadlifts Exercises:

Downward Dog & Upward Dog:

This is a great exercise to start your deadlift prep to warm up your pelvis and core. For this you will start in a plank position with your palms on the ground. Slowly exhale your breath and push your hips up towards the ceiling as much as you can. Hold this here just stretching your calves and breathing. From here come back down to the plank position and switch your feet so you’re on the tops of your feet. Keep your arms as straight as possible and arch your back towards the ceiling.

2 sets of 10 reps

Cat Cow: This is another great exercise to warm up your spine and core. For this you will be on all fours, and you will slowly start to inhale your breath. While you focus on your breath you will start to carve out your stomach but arching as much as possible with your chin tucking into your chest. After that take one deep breath here and as you slowly exhale release your arch and bend your back as much as you can.

2 sets of 10 reps

Hip Hinge:

For this you will start by standing up and keeping your legs parallel, slowly exhale your breath and send your hips back. Bending your knees slightly as well, while keeping your chest up. From here take a deep breath and slowly come back to standing.

3 sets of 15 reps on each side

Deadlifts with PVC pipe:

For this deadlift, you will start with the same position as the hip hinge, but this time you will be holding a PVC Pipe behind alongside your spine. Make sure to have your head, middle of the spine, and low back on the pipe. From here slowly send your hips back and start to bend your knees and hold. From here take a deep breath and slowly bring our hips back up to the start position.

4 sets of 15 reps

WEEK 2:

Dynamic Warm up for Week 2 will include:

Foam Rolling- Hamstrings and lower body. Foam rolling focusing on hamstrings, quadriceps, glutes, hip flexors, and calves.

Foam Rolling:

Making sure to foam roll your entire lower body. We start with hamstrings, then quads, glutes, and calves.

Deadlifts Exercises:

Downward Dog & Upward Dog:

This is a great exercise to start your deadlift prep to warm up your pelvis and core. For this you will start in a plank position with your palms on the ground. Slowly exhale your breath and push your hips up towards the ceiling as much as you can. Hold this here just stretching your calves and breathing. From here come back down to the plank position and switch your feet so you’re on the tops of your feet. Keep your arms as straight as possible and arch your back towards the ceiling.

2 sets of 10 reps

Cat Cow: This is another great exercise to warm up your spine and core. For this you will be on all fours, and you will slowly start to inhale your breath. While you focus on your breath you will start to carve out your stomach but arching as much as possible with your chin tucking into your chest. After that take one deep breath here and as you slowly exhale release your arch and bend your back as much as you can.

2 sets of 10 reps

Hip Hinge:

For this you will start by standing up and keeping your legs parallel, slowly exhale your breath and send your hips back. Bending your knees slightly as well, while keeping your chest up. From here take a deep breath and slowly come back to standing.

3 sets of 15 reps on each side

Deadlifts with Block:

 For this deadlift you will start with the same position as the hip hinge, but this time you will keep the block in between your thighs. Make sure to have your head in line with your spine, not looking up but not looking down either. From here slowly send your hips back and start to bend your knees and hold. From here take a deep breath and slowly bring our hips back up to the start position.

4 sets of 15 reps

WEEK 3:

Dynamic Warm up for Week 3 will include:

Foam Rolling- Hamstrings and lower body. Foam rolling focusing on hamstrings, quadriceps, glutes, hip flexors, and calves.

Foam Rolling:

Making sure to foam roll your entire lower body. We start with hamstrings, then quads, glutes, and calves.

Deadlifts Exercises:

Downward Dog & Upward Dog:

This is a great exercise to start your deadlift prep to warm up your pelvis and core. For this you will start in a plank position with your palms on the ground. Slowly exhale your breath and push your hips up towards the ceiling as much as you can. Hold this here just stretching your calves and breathing. From here come back down to the plank position and switch your feet so you’re on the tops of your feet. Keep your arms as straight as possible and arch your back towards the ceiling.

2 sets of 10 reps

Cat Cow: This is another great exercise to warm up your spine and core. For this you will be on all fours, and you will slowly start to inhale your breath. While you focus on your breath you will start to carve out your stomach but arching as much as possible with your chin tucking into your chest. After that take one deep breath here and as you slowly exhale release your arch and bend your back as much as you can.

2 sets of 10 reps

Hip Hinge:

For this, you will start by standing up and keeping your legs parallel, slowly exhale your breath and send your hips back. Bending your knees slightly as well, while keeping your chest up. From here take a deep breath and slowly come back to standing.

3 sets of 15 reps on each side

Deadlifts with Dumbbells:

 For this deadlift, you will start with the same position as the hip hinge, but this time you will be holding dumbbells by your side. Make sure to have your head in line with your spine, not looking up but not looking down either. From here slowly send your hips back and start to bend your knees and hold. From here take a deep breath and slowly bring our hips back up to the start position.

4 sets of 25 reps

WEEK 4:

Dynamic Warm up for Week 4 will include:

Foam Rolling- Hamstrings and lower body. Foam rolling focusing on hamstrings, quadriceps, glutes, hip flexors, and calves.

Foam Rolling:

Making sure to foam roll your entire lower body. We start with hamstrings, then quads, glutes, and calves.

Deadlifts Exercises:

Downward Dog & Upward Dog:

This is a great exercise to start your deadlift prep to warm up your pelvis and core. For this you will start in a plank position with your palms on the ground. Slowly exhale your breath and push your hips up towards the ceiling as much as you can. Hold this here just stretching your calves and breathing. From here come back down to the plank position and switch your feet so you’re on the tops of your feet. Keep your arms as straight as possible and arch your back towards the ceiling.

2 sets of 10 reps

Cat Cow: This is another great exercise to warm up your spine and core. For this you will be on all fours, and you will slowly start to inhale your breath. While you focus on your breath you will start to carve out your stomach but arching as much as possible with your chin tucking into your chest. After that take one deep breath here and as you slowly exhale release your arch and bend your back as much as you can.

2 sets of 10 reps

Hip Hinge:

For this, you will start by standing up and keeping your legs parallel, slowly exhale your breath and send your hips back. Bending your knees slightly as well, while keeping your chest up. From here take a deep breath and slowly come back to standing.

3 sets of 15 reps on each side

Deadlifts with Bar (weighted):

For this deadlift, you will start with the same position as the hip hinge, but this time you will be holding a weighted bar in front of your calves. Make sure to have your head in line with your spine, not looking up but not looking down either. From here slowly send your hips back and start to bend your knees and hold. From here take a deep breath and slowly bring our hips back up to the start position.

4 sets of 25 reps

You should be so proud of yourself!

These workouts are super fun but challenging!

CONGRATS YOU FINISHED YOUR November CHALLENGE!! 

You should be stronger and overall more comfortable with your deadlifts.

You should be so proud of yourself!!

You got through four weeks of consistent deadlifts workouts and that’s not easy!! That means you are stronger and able to complete a deadlifts no problem!

Just because this challenge is over, doesn’t mean your fitness journey should stop here!

Continue the November challenge into the next month; don’t stop working on your deadlifts just because the month is over! Keep working on foam rolling, deadlifts even try adding them every time you workout.

Take advantage of your new knowledge on deadlifts and keep doing them every day!

Thanks for reading our latest blog. Now head over to LiveWell360.com and get 15% off and free shipping all orders above $50 with the code SPCPROMO.

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