Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Chris! 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, 30 second holds per move for cool-down if holds, otherwise 10 reps per move for warm-up and cool down.
Description: Work a middle split with 1 leg at a time as shown in this demo.
Goal: 2 reps of 30 second holds per side
Extra Notes: You might not hit 30 seconds every rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on this position to work your hips and core
Goal: 1 rounds of 3 reps, 1 min holds per rep
Extra Notes: You might not hit 1 minute ever rep every round, 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 in front of a wall. You will then place your feet on the wall and walk your hands in to attain a handstand position, then walk back out to the plank. Hold your core throughout to maintain a hollow body position.
Goal: 1 round of 15 reps
Description: Lay on your back and squeeze your glutes first strongly to lift your hips. Then you will push through your arms to lift your shoulders off into a full bridge position. Lower and repeat.
Goal: 1 round of 15 reps
Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift 1 leg off the ground.
Goal: 1 round of 15 reps per foot
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: Start in hanging holding your shoulders active. You will then engage your core to bring your knees to your chest and lower to hang. Don’t swing
Goal: 1 round of 25 reps
Description: Lay on the ground and engage your core to lift your arms and bent knee legs off the ground. Be sure to keep your lower back on the ground throughout.
Goal: 1 Round, 3 reps, 1 min per rep
Extra Notes: You might not hit 1 min, or all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this demo video to work on shifting from 1 leg to work on the hips and knee strength to progress towards single leg squats
Goal: 1 round of 25 reps per side
Extra Notes: You might not hit 25 reps, 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 lunged position with hands on the ground. Shift your weight forward to your hands and lift 1 leg up. You will then kick your legs up to a handstand working to control up and down back into the starting lunge position.
Goal: 1 round of 15 reps per leg
Extra Notes: You might not hit 15 repss, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin by placing 1 leg onto a raised surface with knees at 90 degrees. You will then complete lunges as seen in this demo to stretch the lifted leg’s hip while strengthening the back leg.
Goal: 1 round of 25 reps per leg
Extra Notes: You might not hit 25 reps, 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 piked plank position. You will hold your core active to have a “turtle shell back” as you complete push-ups as seen in this demo video
Goal: 1 round of 25 reps
Description: Hold yourself on your dip bars. You will then bring your knees to your chest and hold them there as you straighten your knees out to an L position. Then return to the crunch and repeat.
Goal: 1 round of 25 reps
Description: Follow this video working your hips to rotate from a side stance squat to a lunge position. Hold lunge for a count of 3 seconds then repeat on opposite side.
Goal: 1 round of 25 reps each side
Description: Hold a turtle shell back in a plank being sure to shift forward so your shoulders are over your hands.
Goal: 1 round of 3 reps, 1 min hold per rep
DESCRIPTION: Pull up to the top of your pull. Hold that and try to pulse just slightly higher. Work the number of pulses all at one time as you can.
Goal: 1 round of 20 reps
DESCRIPTION: Start sitting on the floor with hands on each side of your hips. You will then forcefully push through your hands while your core is engaged to lift your hips off the ground.
Goal: 1 round of 25 reps