Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Peter! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: A great ankle warm up / workout.
Either 10 sec holds OR 10 reps of each.
Only do the first minute!!!
Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness. *Each rep includes a clockwise and a counterclockwise rotation.
Goal: 5 reps per leg
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.
DO WHATEVER IS COMFORTABLE WITH YOUR ARMS
Goal: 10 reps each leg.
Description: Pick a box height that is challenging for you. Alternate tapping your feet off the box, focusing on exploding off the ground.
Goal: 3 rounds of 45 seconds
Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.
Goal: 3 rounds of 10 reps each leg.
Description: Begin on your back and round out your core into a hollowbody while bringing your legs up to a 90-90 position. You will then use your core to generate a rock without allowing your legs to move.
Goal: 3 rounds of 20 rocks.
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 3 rounds of 10 reps per leg.
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 your feet out and then back in. **Be sure to not arch your back to try and lift higher. Keep core engaged to support back. Only go as far out as you can while keeping the hips lifted**
Goal: 3 rounds of 8 reps (don’t let your hips come down between reps)
Description: Start standing and bring 1 leg up to the wall with your foot flat on the wall. Then, lean forward to feel a stretch at the hips/hamstrings and calves.
Goal: 10 second holds x 5 reps each leg
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: 30 second hold x 2 reps each leg
Goal: 3 rounds of 10 reps.
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 10 reps each direction
Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.
Goal: 3 rounds of 10 reps.
Description: Begin on your stomach. Bend one knee to 90 deg and keep one knee straight in a straddled position with your knees apart. Perform a superman primarily using your glutes.
YOU CAN KEEP YOUR ARMS AT YOUR SIDE
Goal: 3 rounds of 2 reps each leg with 15 sec holds (Total of 1 min/round)
Goal: 3 rounds of 15 reps
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.
YOU DON’T HAVE TO PUSH ON THE KNEE
Goals: 15 second holds x 5 reps.
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: 30 second hold x 2 reps each leg