ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there ERIK! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress. Just give us 45-60 MINUTES 3-5 days a week to skyrocket your results! Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. If you can touch the ground with your hands, then stand on elevated surface (such as a bench or step) and lower past your hands to reach for the floor below.
Goal: 5 rounds of 7 rolls
Extra Notes: You might not hit 7 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a plank position with a rounded back (think turtle shell) to ensure core engagement. You will then use the core to pull the knees in towards chest and through your arms. Once fully compressed you will then use shoulder to rotate your hips forward and slide your feet in front of you until you are in a front plank position. You will then contract your core strongly to bring your hips back between your arms and then bend your knees to your chest to compress your legs back through the arms where you will then forcefully contract your glutes to assist in returning you to the initial plank position.
Goal: 5 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start hanging on a bar. You will then pull your legs up under the bar, on the outside of your arms so that they are straddling your arms with feet pointed back. You will then control yourself back down to a full hang before attempting for the next rep.
*Goal is to keep the legs straight and wide throughout the movement
Goal: 5 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Place feet into rings in a push-up position. You will then contract your core to bring your hips directly over your shoulders causing your body to be inverted with your legs straight out behind you. DO NOT WALK YOUR SHOULDERS/HANDS FORWARD.
Goal: 5 rounds of 15 reps
Extra Notes: You might not hit 15 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up to a handstand keeping a bit of distance between you and the wall. Stack your hips over your shoulders and then wide legs to allow a partial middle split position. From there you will allow your feet to slide down the wall with control to the floor. Flex at the hips keeping your hips stacked over your hands for as long as possible before your feet touch the ground.
Goal: 5 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start hanging from rings. You will then contract your core and lats to pull your legs and invert yourself then lower your legs on the backside. Go as low as you can to work on shoulder range of motion and hold for a count of 5, then bring your legs back to the front and return to full hanging.
*Start on rings, goal is to progress to a straight bar.
Goal: 5 rounds of 7 reps.
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in standing in front of a wall/solid surface. You will then reach back towards that surface with your hands above your head opening your back and shoulders to get hands to the wall as you walk your hands down as low as you can.
***Be sure that the arms stay fully straight throughout to work on shoulder range of motion as well as strength.
Goal: 5 Rounds, 5 reps per round
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a push-up position with feet near wall. You will then position feet onto the wall and “walk” your hands inwards as your feet walk up the wall maintaining a strong core as you move your legs and arms to keep the push-up/plank position. Walk your hands in as far as you can safely come down while keeping your core active.
*Each rep includes a clockwise and a counterclockwise rotation.
Goal: 4 Rounds, 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. Once the bottom is lifted off the ground, keep it there and lift 1 leg up and down for the reps.
Goal: 5 rounds of 10 reps per leg
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hanging on a pull-up bar or equivalent surface, lift your body so you start in an inverted position. Then lower yourself keeping your core engaged to return to a straight hanging position.
Goal: 5 rounds of 2-3 reps
Extra Notes: You might not hit 3 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in sitting with legs as wide as possible, arms straight at ears. You will then hinge at your hips working to bend forward and touch your hands (and eventually chest) to the floor. Be sure to keep your legs wide and work to truly hinge at your hips throughout
Goal: 5 rounds of 1 reps, 30 sec holds per rep
Extra Notes: You might not hit 30 seconds every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with hands on a line with hips in partial split, placing feet on same line as hands working to bring your toes in alignment with your palms. From there you will lean forward and up onto your toes squeezing everything to work to lift your hips and hover your feet. Stay leaning forward for the whole 15 seconds!
Goal: 5 rounds of 15 second holds with 10 sec rest between holds
Extra Notes: You might not hit 15 seconds every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a table position, being sure that you really contract your glutes to keep your hips up. From there you will crunch your core reaching 1 arm to touch opposite knee over your core
Goal: 5 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
GOAL: 5 rounds of 7 reps
GOAL: 5 rounds of 5 reps
GOAL: 5 rounds of 4 up and downs