Challenge of the month - September 2025

The aim of the monthly challenge is to perform the activity (raising and lowering the pelvis in the shoulder position - glute bridge / knee flexion - squat / raising and lowering the leg in a four-footed stance - kick-back / wide squat - sumo squat / raising and lowering the lower/upper leg in lateral position - leg adduction/abduction) according to the suggested training programme (see appendix) in order to finally achieve a number of repetitions on the last day of the month.

The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.

glute bridge: also possible with one leg (more difficult) / 4 sets = 4 x both legs or 2 x left side, 2x right side
kick-back: 4 sets = 2 x left side, 2x right side
leg adduction/abduction: 4 sets = 2 x adduction, 2 x abduction
squat & sumo squat: 4 sets = 2 x squat, 2 x sumo squat