Mindset Fitness

Mindset Fitness Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Mindset Fitness, Gym/Physical Fitness Center, 7 N Herald, Spokane Valley, WA.

Family owned and operated gym in Spokane Valley, Washington
24 hour access
Indoor cycling classes
Personal training
Tanning
Small Group training
Welcoming community

07/28/2026

Most people only train their muscles — but if your joints cannot handle the load your muscles will not either

Joint health is the foundation everything else is built on. Here are five exercises that directly strengthen your joints and the tissues surrounding them:

1. Backward sled drags
Pull a weighted sled backwards stepping from toe to heel. This builds strength in the front of the knee and is one of the most effective and underused exercises for knee joint health.

2. Upside down kettlebell press
Press a kettlebell overhead with the bell facing up and the handle pointing down. The instability of the flipped kettlebell builds strength and stability through your wrist, elbow, and shoulder simultaneously.

3. Jefferson curl
Holding a light weight or kettlebell, tuck your chin and slowly round your back as you lower the weight toward the floor, then return back up with the same control. This builds strength and stability through the entire spine in a way almost no other exercise does.

4. 90/90 shin box get up
From the floor in a shin box position, transition to standing by unlocking internal and external hip rotation. This builds deep core strength and hip stability while improving the range of motion your hips need to stay healthy under load.

5. Prone Y raises
Lying face down, extend your arms into a Y shape and lift them as high off the floor as possible. This strengthens the muscles of the upper back and shoulders that support joint health and posture.

Train your joints as intentionally as you train your muscles and everything else in your program will improve.

Save this and add at least one to your next session.

07/28/2026

4 Rounds
Hanging Leg raises 20
Reverse crunch 22
Flutter kicks 50
Hollow hold 30

07/27/2026

Far too many people assume hip pain is an unavoidable sign of aging — these five exercises will have your hips feeling young and strong again

Weak and unstable hips are the real cause of most age related hip pain — and that is a training problem with a training solution. Here are five exercises to rebuild your hip strength and get out of pain:

1. Banded walks
Place a band just above your ankles, stay on the outsides of your feet, and take small slow steps side to side. Never let your feet come together or you lose all the band tension and the glutes disengage.

2. Mini squats with a band
Place the band just above your knees and hold your arms out for balance. Perform a half squat, driving your knees out against the band, and return back up. This builds hip abductor strength and teaches proper knee tracking under load.

3. Single leg balance
Find a focal point, lift one leg, and hold your balance for 20 to 40 seconds before switching. This exposes hip weakness immediately and builds the foundational stability that reduces pain over time.

4. Lateral step overs
Find a box or bench at a challenging height with your toes facing forward and step laterally over it, controlling the step down on each side. This builds single leg hip stability and teaches your hips to absorb force correctly.

5. Standing hip abduction
Stand on one leg and slowly kick the other leg out to the side in a controlled motion, trying not to lean too far toward the wall for support. This directly targets the glute med, one of the most important muscles for hip health and pain relief.

Your hips do not have to hurt. Start here.

Save this and add it to your routine a few times a week.

07/27/2026

4 Rounds
22 weighted Crunches
22 Sit-ups
18 V-ups
22 Plank toe taps

07/26/2026

Most people with tight hips think they need more stretching — but if your hips lack stability they get tight as a protective mechanism

Stretching a hip that is tight for stability reasons only provides temporary relief. The real fix is building the stability your hips are lacking in the first place. Here are five exercises to do exactly that, each with a modification to meet you where you are:

1. 90/90 with a lift
Sit in the 90/90 position and lift the front knee off the ground and hold.
Modification — keep your chest forward and remove the lift, simply holding the 90/90 position with good posture

2. Half kneeling lift off
From a half kneeling position, lift the back knee slightly off the ground and hold.
Modification — perform the same movement with less range, lifting just slightly off the ground and building from there

3. Standing CARs
Controlled articular rotations performed standing, slowly rotating your hip through its full range of motion in both directions.
Modification — stand closer to whatever you are holding onto for more support and stability

4. Glute bridge marches
In a glute bridge with hips elevated, alternate lifting one knee toward your chest while keeping your pelvis level.
Modification — reduce the range of the march or slow the tempo to make it more manageable

5. Prone hip extensions
Lying face down, extend one leg off the ground by squeezing the glute and hold.
Modification — bent knee donkey kicks, same movement with a bent knee to reduce the demand

Build stability and the tightness will resolve itself over time.

Save this and add it to your next lower body session.

07/26/2026

2-3 rounds
Dead bug 10x
Cat Cow 10x
Bird dog 10x
Hollow hold 20 seconds

07/25/2026

Most people struggle to make time for stretching — but these five stretches will loosen up your whole body in just a few minutes

You do not need a long dedicated session to feel the benefits of stretching. Here are five movements that cover your entire body efficiently:

1. Partridge pose
2. Twisted lizard with hip opener
3. Forward fold with a twist
4. Cow face legs with a side bend
5. Camel stretch

Five stretches. Full body coverage. Just a few minutes. Do these consistently and your mobility and how your body feels day to day will improve significantly.

Save this and try it today.

07/25/2026

3 Rounds
40 Russian twist
20each Side crunch
50 Bicycle crunches
50 Heel taps

07/24/2026

Too many people are doing endless crunches trying to strengthen their core — but the fastest way to a stronger core might surprise you

Crunches train your core to flex. But your core’s real job is to resist movement and stabilize your spine while your arms and legs work. These five exercises train exactly that — and every one has a modification so you can start where you are:

1. Stir the pot
On a stability ball in a plank position, make slow controlled circular motions with your forearms while keeping your body completely still.
Modification — stir the pot on the wall standing upright to reduce the difficulty while training the same anti-rotation pattern

2. Bear crunch
From a bear hold position on all fours with knees hovering, drive one knee toward the opposite elbow and extend back out while keeping your hips level and core braced.
Modification — beast hold, simply hold the bear position with knees hovering and core tight without adding the crunch movement

3. Pallof press
Standing sideways to an anchored band, press it straight out in front of you and return, resisting the pull of the band trying to rotate your torso.
Modification — pallof hold, press the band out and hold the position instead of pressing and returning

4. Plank pull throughs
In a plank position with a dumbbell on one side, reach under your body with the opposite hand to drag it across, resisting rotation through your hips and core with every rep.
Modification — knee plank shoulder taps, in a knee plank position alternate tapping each shoulder while resisting rotation at a reduced difficulty

Your core was built to stabilize, not just flex. Train it that way and you will build real functional strength faster than any amount of crunches ever could.

Save this and replace your crunches with these today.

07/24/2026

3 Rounds
Hanging Leg raises 20
Reverse crunch 22
Flutter kicks 50
Hollow hold 30

Address

7 N Herald
Spokane Valley, WA
99206

Telephone

+17022418943

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