Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Ted! 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: A great ankle and foot warm up / workout. Either 10 sec holds OR 10 reps of each.
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. NO WEIGHT
Goal: 5 rolls slow and controlled
Description: Work this move to open the shoulders while you hold the core active to not arch through the lower back
Goal: 5-10 reps with 5 second holds per rep
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.
Goal: 3 Rounds, 2 reps with 15 second holds.
Description: Put your shoulder blades and middle of your back on the yoga ball. Raise your arms up in front of your check. Squeeze your glutes to raise your hips up so your hips are aligned with your body. Hold that contraction while you rotation your upper body and arms as far as you can with control.
Goal: 3 rounds of 5 reps each direction
Description: This move starts with both of your palm facing forwards and thumb pointed up. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Lift your arm up and out to the side as far as you can.
Goal: 3 rounds of 10 reps
Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up.
Goal: 3 rounds of 3 reps 15 second holds
Description: Follow the video to perform a wall push-up. Keep your elbows close to your body to target your triceps more.
Goal: 3 rounds of 10 reps.
Description: In standing you will lift 1 leg out in front of you. You will then focus on core contractions to tilt your pelvis backwards (causing your ribs and pelvis to come closer together. DO THIS AT THE WALL
Goal: 3 rounds of 3 reps per leg with 10 second hold
Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area. **Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.**
Goal: 4 reps each leg with 15 second holds
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them.
Goal: 2 rounds of 3 reps with 30 second holds per rep
Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.
Goal: 2 rounds of 8 reps
Description: Begin by placing your hands on the wall with your fingers pointed inwards. Lower yourself towards the wall into a push up. Keep core engaged throughout!
Goal: 2 rounds of 10 reps
Description: Laying on your back with feet flat on the floor. Contract core so back becomes flat on the floor. Then lift both hips by squeezing your bottom. Keeping the hips high walk one foot out to the side and then back in. **Be sure to not arch your back to try and lift higher. Keep core engaged to support back. *
Goal: 2 rounds of 5 steps per side
Description: Work this move as shown in the demo video. Focus on upright posture, core engagement and glute engagement.
Goal: 2 rounds of 10 pulses each leg
Description: Begin on your hands and knees. Hollowbody out your lower back and contract your core. Lift one arm and opposite leg as the video shows. Pretend there is a plate resting on your lower back/pelvis. Don’t let the plate slide off your back.
DO OVER YOGA BALL SQUEEZING THE BALL WHEN BRINGING HAND TO KNEE
Goal: 2 rounds of 8 lifts each side
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Goals: 15 second holds x 5 reps.
Description: Lay your side on a yoga ball using your bottom leg and arm for balance. Crunch your top elbow and knee together to work your obliques.
Goal: 3 rounds, 10 reps each side.
Description: This move starts by grabbing the band with your thumb pointed up. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Flex your shoulders to pull your hand up overhead.
DO THIS IN STANDING
Goal: 3 rounds of 10 reps
Description: You will squeeze your glutes strongly to attempt to lift your feet off the ground.
DO OVER THE YOGA BALL WITH 1 LEG WITH BENT KNEES
Goal: 3 rounds of 3 reps 15 second hold
Extra Notes: You might not hit 3 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold a tall plank as the video shows. PUT YOUR FEET/SHINS ON YOUR YOGA BALL. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.
Goal: 3 rounds of 30 sec planks
Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.
Goal: 3 rounds of 5 reps with 10 second holds.
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: This move starts with arms holding onto pull-up bar. You will allow your legs to bend slightly with some weight through your arms working to hold your shoulders active and hold legs up if able.
Goal: 3 rounds of 20 second holds per round
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to start hanging as you march your feet.
Goal: 3 rounds of 20 seconds