Rise Fitness Studio

Reverse sled drags are one of the most underrated movements in the gym.

They’re incredible for knee health because they strengthen the quads without excessive joint stress, increase blood flow to the knees, and build resilience through controlled, concentric work. No pounding. No harsh impact. Just strong, stable joints.

But it doesn’t stop there.

This movement also builds:
• Quad strength
• Glute and hamstring engagement
• Core stability
• Work capacity
• Mental toughness

Stay upright. Drive through the toes. Constant tension. Smooth steps.

If you want stronger knees and a more powerful lower body, come in tomorrow and train with us! Your future self will thank you.

Technique Tuesday 🔧💪

Tricep Dips are in the workout tomorrow! Time to lock in!

Stay upright with your chest tall and ribs stacked. Keep your shoulders down and back (no shrugging), elbows tracking close to the body, and move through a controlled range of motion. Lower with control, pause with intention, then press up by letting the triceps take over — not momentum or the shoulders.

Clean reps. Full control. Strong triceps. 🔥

Technique Tuesday 💪🔥

Today’s move: Wall Walks

Start in the bottom of a push-up ➡️ press up ➡️ walk your feet up the wall while your hands move closer ➡️ hit a strong handstand ➡️ then walk your hands back out until you’re back at the bottom of the push-up.

This one is a core crusher and a shoulder strength builder, plus it teaches body control and stability upside down. Take it slow, stay tight, and focus on quality movement 👊

🔥 Total Hip Warm-Up 🔥
Before you train, move, or lift — prep your hips properly.

This quick sequence hits mobility + activation to help you move better and protect your joints 👇

1️⃣ Pike to Hip Opener
→ Lengthens the posterior chain while opening the hips dynamically

2️⃣ Hamstring Stretch
→ Improves hinge mechanics and reduces low-back compensation

3️⃣ Internal Hip Rotator Stretch
→ Key for knee health, squats, and athletic movement

4️⃣ External Hip Rotator Stretch
→ Supports hip stability, depth, and smoother rotation

💡 Run through this before lower-body days, cardio, or long sitting sessions.

Your hips will thank you 🦵✨

Wisdom Wednesday☝️:
That goal is going to take time. So is doing nothing.
Choose the version of the future you actually want.

Action nudge (because thinking isn’t enough):
What’s the ONE thing you can do today that moves the needle—even 1%? Do it before the day’s over.

Mobility Monday👊:
This Thomas stretch variation targets tight hip flexors that often pull the pelvis forward and load the low back.

When the hips open, the spine gets a break. Less tension, better alignment, and relief that actually sticks ➡️➡️ especially if you sit, lift, or sprint regularly.

BONUS POINTS: having an Opie to supervise you😎

12 Days of Christmas Workout at Rise 🎄
Hard work, strong bodies, and even stronger energy in the room. So proud of this crew for showing up, putting in the work, and finishing stronger than they started. 💥

Mobility Monday👍:

The Curtsy Hang opens up the shoulders, lats, and upper back while gently decompressing the spine. Adjusting the bar height lets you find the right amount of stretch without forcing range you don’t own.

Slow breath, relaxed grip, let gravity do the work!

OH WHAT FUN it is to celebrate with your gym family! A jolly time was had at our 2025 Holiday Party at . Pizza, cake, awards, and a white elephant gift exchange! Hey, where’s that monkey!?

Congrats to all our trophy winners, serious and goofy alike! Here’s to a strong and happy 2026 🥂 Happy Holidays from Rise Fitness Studio!

Strong. Confident. Capable.
Thats the goal and it starts here.

At Rise, we’re helping Wilmington’s youth build athletic foundations that will last a lifetime. From Rookies (8-11) learning body control to Athletes (12-17) chasing their next level - every session builds strength, speed, and confidence.

💥Free trial classes available now!! Let’s get MOVING!

Link to sign up in our bio!🔗

Technique Tuesday!
Reverse kettlebell bear crawl drag- if the hips sway or the kettlebell bangs, you’re rushing it. Control the crawl!🐻