Uplift Strength Training

We rise again!
🩷🫶🏻🌷
Join us Saturday, July 25th at 6am for a morning designed to strengthen your mind and body!
Pour into yourself before the rest of the world awakes
“WhY dOeS it HaVe tO bE sO EAARRLLLYYY?”
Because Queens rise before the sun to get our s**t done 👑☀️🌅
It’s once a month- I promise you can handle it - and you will love it!
Comment “Queen” to get signed up ✨
Spots must be reserved & are limited!
Cost:
$20 workout
$20 yoga
Or
$30 for both

✨Join us for a Midsummer Rest Sound Bath✨
🗓️ Sunday, July 12, 5:00-6:00 PM
🔗 Sign-Up link in bio

The middle of summer can be full of activity, making it easy to forget to slow down and rest. Join us for a calming evening of guided meditation and healing sound designed to help you reset, restore, and reconnect.

During this special Midsummer Rest Sound Bath, the amazing Lydia Kilian will guide you through a seasonal meditation focused on rest and renewal while you relax to the soothing vibrations of crystal singing bowls and gong. These healing sounds can help calm the nervous system, reduce stress, and promote deeper rest and relaxation.

Leave feeling nourished, refreshed and ready to embrace the rest of summer with greater ease.

🌿No experience necessary. Just bring yourself, a yoga mat or blanket, and a willingness to relax.

Cost is $25 per person

Happy Father’s Day to the one and only Silver Fox 🦊
Thank you for loving me and my family 🤍
You make me a better mother and a better woman.
I love you always, darling 💘

👑 QUEENS RISE IS BACK!!! 👑

Ladies, it’s time to start your Saturday with purpose, movement, and community.

Join us for Queens Rise on Saturday, June 13th at Hirt Locker!

✨ All fitness levels welcome
✨ Strength & Conditioning
✨ Yin Yoga
✨ Encouragement, connection, and a chance to pour into yourself before the rest of the world wakes up

📍 Hirt Locker
⏰ 6:00–7:00 AM Strength & Conditioning
🪷 7:30-8:00 AM Yin Yoga (cool down- beginner friendly)

Cost:
Workout : $20
Yoga : $20
Better bang for your buck: $30 for both!

*Rise Up* T- shirts available for pre-order!

💎Comment QUEEN below for signup info!

💪 A great workout starts long before the first weight is lifted.

Our warmups are intentionally designed to progress from simple ➡️ complex and static ➡️ dynamic, gradually preparing your body and brain for the demands of training. Research shows that effective warmups should increase mobility, activate major muscle groups, challenge balance and coordination, and rehearse movement patterns across multiple planes of motion. Why? Because the most important muscle you’re training is your brain. 🧠

By challenging balance, coordination, timing, and hand-eye skills, we’re activating neural pathways that help your brain communicate more efficiently with your muscles. The stronger that mind-body connection becomes, the better your movement quality, reaction time, stability, and force production will be when it’s time to train.

Here’s a look at our current warmup:

🔹 Stability Ball Straddle Rocks – open the hips and improve mobility through the pelvis and lower body

🔹 Banded Pull-Aparts – activate the upper back and shoulders while improving posture

🔹 Single-Leg Banded Step Overs – challenge balance, hip stability, and single-leg control

🔹 Ring Rows – wake up the upper body pulling muscles and engage the core

🔹 Inchworms – mobilize the posterior chain while activating the shoulders and trunk

🔹 Soccer Ball Figure 8s – improve hand-eye coordination, body awareness, and motor control

🔹 Lateral Shuffle Ball Toss – train coordination, reaction time, and movement in the frontal plane

🔹 A-Skips – reinforce efficient movement patterns and prepare for more dynamic activity

🔹 Back Pedaling – elevate heart rate and prepare the body for athletic movement

Each exercise builds on the one before it, helping you move better, perform better, and reduce injury risk before loading the body with weight.

Give this sequence a try before your next workout and see how much more prepared you feel when it’s time to train! 🔥