July marks the start of the second half of the year—a perfect time to reassess, recharge, and renew your commitment to health and wellness. What better way to do that than with PRETTY GIRLS SWEAT’s 7-day mindful mobility challenge? This transformative program is the brainchild of none other than Jaime Georgi, known to her devoted followers as Coach Electrik.

Why should you care about mobility?

Well, it’s not just about touching your toes or nailing that perfect yoga pose. Improving your mobility is crucial, especially as we age. It enhances your range of motion, reduces the risk of injuries, and keeps those joints happy and healthy. Plus, it makes everyday activities—like playing with your kids, hitting the gym, or even just getting out of bed in the morning—so much easier and more enjoyable.

Coach Electrik is a global wellness coach with a stellar reputation for her functional strength training, mobility mindset, and alkaline living. Since 2017, she has been on a profound journey of self-discovery in health and wellness, sharing her authentic experiences to empower others and unlock their full potential.

So, it’s time to dive in! With Coach Electrik by your side, you’ll be guided through each step, helping you move, feel, and live better. Make this week your healthiest yet!

WORKOUT

*Take breaks where necessary.

*Consult your physician before beginning any exercise or workout program. And don’t forget to stretch before and after your workouts.

Need direction? Check out these demos of each move.

DOWNWARD DOG WITH KICK THROUGH

1. Start in Downward Dog:
   • Begin in a downward dog position, forming an inverted V shape with your body. Your hands should be shoulder-width apart, fingers spread wide, and your feet hip-width apart, pressing your heels toward the floor.
2. Transition to Resting Table Top:
   • From downward dog, gently lower your hips and move into a table top position, aligning your wrists under your shoulders and your knees under your hips.
3. Kick Through:
   • From the table top position, lift your right hand and thread your left leg through to the right side of your body, extending it fully as you simultaneously bring your right arm back, reaching towards your left foot.
4. Return to Table Top:
   • Bring your left leg back to the starting position and return your right hand to the floor, resuming the table top position.
5. Repeat the Movement:
   • Repeat the same movement on the opposite side: lift your left hand, thread your right leg through to the left side, and reach your left arm back.
6. Core Engagement and Breathing:
   • Throughout the exercise, maintain tension in your core to stabilize your body. Be sure to exhale every time you kick through, engaging your core muscles and maximizing the benefits of the movement.

Modification:

• To modify the move, allow your knees to rest on the mat during the table top position instead of keeping them elevated continuously. This modification can reduce strain and make the exercise more accessible while still providing benefits to your core and flexibility.

Tips:

• Keep your movements controlled and fluid, focusing on maintaining proper form and alignment.
• Engage your core throughout the exercise to support your lower back and enhance stability.
• Use your breath to guide your movements, exhaling during the kick through to help activate your core muscles.

This exercise not only improves your flexibility and balance but also strengthens your core.

90/90 HIP EXTENSIONS TO PRESS

1. Starting Position:
   • Begin in a 90/90 position on the floor. Your front leg should be bent at a 90-degree angle in front of you, and your back leg should be bent at a 90-degree angle behind you.
   • Hold a dumbbell in each hand, with your arms extended towards the ceiling and palms facing each other.
   • Keep your hips forward and core tight.
2. Hip Extension:
   • From the 90/90 position, press through your front foot to lift your hips forward and up, creating a straight line from your knees to your shoulders.
   • Squeeze your glutes at the top of the movement to fully extend your hips.
3. Press:
   • While holding the hip extension, press the dumbbells up towards the ceiling by extending your arms fully.
   • As you press, exhale and rotate your torso to the opposite side, engaging your core to control the movement.
4. Return to Start:
   • Lower the dumbbells back to the starting position with control, keeping your elbows slightly bent.
   • Rotate your torso back to the front and lower your hips back to the ground, returning to the 90/90 position.
5. Repeat the Movement:
   • Perform the hip extension and press simultaneously, focusing on maintaining proper form and control throughout the exercise.

Modification:

• To modify the move, you can ditch the weights and perform the hip extension and press without dumbbells. Simply mimic the pressing motion with your arms, focusing on engaging your muscles and maintaining proper form.

Tips:

• Keep your core engaged throughout the exercise to support your lower back and enhance stability.
• Make sure your knees stay in line with your hips and feet during the hip extension.
• Use a controlled motion for both the hip extension and the press to maximize the effectiveness of the exercise and reduce the risk of injury.
• Choose a light to moderate weight to ensure proper form and prevent strain.
• Remember to exhale every time you press and rotate, showing off your core strength and enhancing muscle engagement.

This exercise not only targets your glutes and hamstrings but also engages your core, chest, and shoulders, making it a great full-body movement to add to your routine!

SCORPIONS

1. Starting Position:
   • Lie face down on the ground with your arms extended out to the sides in a T position.
   • Keep your legs straight and toes pointed.
2. Raise Your Heel:
   • Lift your right leg off the ground, bending your knee to bring your heel towards the sky.
   • Continue lifting and crossing your right leg over your resting left leg, aiming to touch your right toe to the ground on the left side of your body.
   • Keep your chest and arms on the ground as much as possible.
3. Return to Center:
   • Exhale and bring your right leg back to the center, lowering it to the ground.
4. Switch Sides:
   • Repeat the movement on the opposite side by lifting your left leg, bending your knee, and crossing it over your right leg.
   • Remember to maintain your chest and arms on the ground as much as possible.
5. Gratitude Breathing:
   • With every inhale, think about something you are grateful for, and with every exhale, return to the center.

Modification:

1. Starting Position (Modified):
   • Lie on your back with your arms extended out to the sides in a T position.
   • Keep your legs straight and toes pointed.
2. Raise and Cross Over:
   • Raise your right leg to be parallel with your hips.
   • Cross it over your body, aiming to tap your right toe to the ground on the left side.
   • Exhale as you perform the crossover.
3. Return to Center:
   • Bring your right leg back to the center and lower it to the ground.
4. Switch Sides:
   • Repeat the movement on the opposite side by raising your left leg and crossing it over your body.
   • Maintain a smooth and controlled flow throughout the exercise.

Tips:

• Keep your core engaged throughout the movement to support your lower back and enhance stability.
• Move slowly and with control, focusing on the stretch and rotation.
• Ensure your breathing is deep and steady, and use it to guide your movements.
• Maintain the position of your chest on the ground as much as possible during the exercise to maximize the stretch.

This exercise helps improve spinal flexibility and mobility, stretches the hip flexors, and engages the core, making it an excellent addition to your flexibility routine!

PLAYLIST

Complete the challenge with this curated collection of tracks designed to enhance your mobility routine, providing the perfect blend of calm, focus, and motivation.

Want more 7-day challenges like this? PGS loves finding ways to make fitness fun, affordable, and accessible for busy women so they can look and feel their best. 

Sign up for our newsletter and follow us on Instagram, Facebook, and Twitter for challenge alerts.