Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there David! 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 30-60 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 10 second holds per move if holds, otherwise 10 reps per move if reps.
Description: Work this movement to open your hips as you strengthen the squatting leg.
Goal: 2 rounds of 8 reps per leg
Description: Push up into a table position squeezing your glutes to hold your hips up as you work your shoulder range of motion
Goal: 2 rounds of 2 reps with 15 second holds per rep
Description: Lay on the ground starting in a hollow position. You will then engage your core further to bring your knees and elbows together to touch. Return to the hollow position and repeat. (This video also demonstrates V-ups, do not do that portion of the video)
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Sit on the floor and work to lift your hips as shown in this demo video to work your shoulders, triceps and core. Work to “kiss your knees” as you hold
Goal: 2 rounds of 5 reps, 10 second holds per rep.
Description: Start in a side plank position on your hand and knee with as seen in this demo video. You will then side crunch to bring your top knee and elbow together over your body.
Goal: 2 rounds of 15 reps per side.
Extra Notes: You might not hit 15 reps each round, or complete all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move focusing on keeping your lower back against the wall as you hold the squat. You will hold your arms bent at your side to support your body and engage your core.
Goal: 2 rounds of 60 second hold total time per round
Description: Work this move for shoulder, core and glute strength as well as hip and back flexibility
Goal: 2 rounds of 12 reps (1 rep is pike to full plank to pike)
Description: Start hanging on bar with feet touching the ground. You will then crunch your knees to your chest and then lower back to full hang with feet touching the floor.
Goal: 2 rounds of 15 reps
DESCRIPTION: Start in a piked plank position with a turtle shell back to hold core engaged. You will then hold that turtle shell back as you complete push-ups touching your head to the floor shown in this demo video.
Goal: 2 rounds of 10 reps
Description: Start in standing. You will then work to bring 1 knee to your chest and lift up, out and around a raised surface as seen in this demo video.
Goal: 2 rounds of 8 reps per side.
Description: Using your yoga ball for the back leg support, you will strengthen the front leg through lunges while your stretch the back hip and leg on the yoga ball. DON’T ARCH YOUR BACK AS YOU DO THIS. KEEP CORE ACTIVE
Goal: 2 rounds of 8 reps per leg
Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows to bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands to attain a frog position. From there, you will hold for the prescribed time.
Goal: 2 rounds of max hold time up to 60 seconds
Description: Work on holding your hollow body position in a planched plank (meaning shoulders forward over your hands). Hold that position and then squeeze your glutes to lift 1 leg at a time.
Goal: 2 Rounds, 3 reps with 15 second holds per leg per rep
DESCRIPTION: Start in a plank position. You will then step forward 1 leg at a time in the same manner as this demo. The focus on lower core engagement to move throughout this movement.
Goal: 2 rounds of 8 reps per side
Description: Work this move in hanging where you lift your legs off the ground into a hollow and hold for a count of 2-3, let your feet touch the ground, then squeeze your glutes to lift your feet off the ground back and hold for a count of 2-3
Goal: 2 rounds of 5 reps each direction