Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jonathan! 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 and 1 round at end of workout for cooldown. 10 second holds per move for warm-up and cool-down if holds, otherwise 5 reps per move for warm-up and cool down if reps.
Description: Work the side to side movement here focusing on outer glute engagement
Goal: 2 rounds of 8 reps per side
Description: Focus on your core and shoulder engagement for this movement
Goal: 2 rounds of 10 reps per direction
Extra Notes: You might not hit 10 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 3 reps, 10 second holds per rep.
DESCRIPTION: Work on lifting your hips up and over your shoulders as you engage your core to lift up onto your toes in this position.
Goal: 2 rounds of 30 seconds holds per round
Description: Follow this video to work your shoulders, core and hips to build the strength for future flares
Goal: 2 rounds of 5 reps per direction
Extra Notes: You might not hit 5 reps every round or even do 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: 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 3 seconds before you kick your legs back to land in a plank position.
Goal: 2 rounds of 8 reps
DESCRIPTION: Work your shoulder strength as well as glute strength to complete this movement. It is perfectly fine to go through a smaller rotationally range of motion at the shoulders. Keep it PAIN FREE
Goal: 2 rounds of 5 reps per side
Description: This move is to work your cardio. Focus on controlling your legs to lift and “tap” the top of your bench
Goal: 2 rounds of 1 minute worth of tapping
Description: Walk into a handstand position on the wall working to hold your core active in a “hollow body” throughout.
Goal: 2 rounds of 5 reps
Description: Lean back to initiate the row. Then complete so that your hands are near your side and elbows behind you to lift your body off the floor through an active dip lifting. Lower back through a dip and then a row negative to return to starting position
Goal: 2 Rounds, 10 reps
Extra Notes: You might not hit 10 reps, or 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: Start in a plank with your feet on your bench. You will then bring your knee to the same elbow as you complete a push-up.
Goal: 2 rounds of 10 reps per side
DESCRIPTION: Engage your core into a hollow position with your leg straight and arms on ears ensuring your lower back is flat on the ground.
Goal: 2 rounds of 60 second holds