Aug 8 (edited) • 🏆 Challenges
🏋️ 14-Day Grease the Groove Challenge (starts Wed, October 29th)
This challenge runs for 14 days (but you can continue beyond). You will practice one bodyweight exercise frequently each day using the Grease the Groove method.
The challenge is also available in the Holohabits app; if you don't yet have it, download it here and join this challenge there: www.holohabits.com
✅ Goals
- Build strength without soreness or fatigue
- Improve neurological efficiency and movement patterns
- Develop consistency and discipline through frequent practice
- Increase max reps in your chosen exercise
🔍 Session Structure (Each GTG Day)
- Step 1: Test your max reps (example: 10 strict pull-ups)
- Step 2: Calculate working reps (40–60% of max → 4–6 reps)
- Step 3: Perform low-rep, perfect-form sets 5–8 times per day
- Step 4: Spread sets across the day (e.g., morning, midday, afternoon, evening)
- Step 5: Journal / Notes
⚠️ Safety Guidelines
- Never train to failure — always stop well before fatigue
- Maintain strict form for every rep
- If joints or tendons ache, reduce volume or take a rest day
- Rest 1–2 days if soreness builds up
📈 Progress Markers
Track these over the 14 days to measure improvement:
- Total reps per day
- Form consistency and movement quality
- Ease of completing working sets
- Max rep test at the end compared to the start
After each GTG session, post in this challenge thread:
“Today was Session X. I did ___ sets of ___ reps. Total reps = ___.I noticed ___ in my form.
My goal for next session is ___.”
Let’s do this!
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🏋️ 14-Day Grease the Groove Challenge (starts Wed, October 29th)
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