Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Wes! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~30-60 MINUTES 3-6 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!
Form over number of reps always! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: Work this movement with your feet on your counter to be able to attain this body position.
Goal: 3 rounds, 10-20 reps per round (only as many reps as your elbow tolerates)
Description: This move starts sitting with hands by your hips. You will then engage your core to bring your knees to your chest. Push through your hands to further engage your core to lift your hips up. Hold this position.
Goal: 3 Rounds, 30 second total time holds per round
Description: Follow this video to widen your feet to attain a snake squat. You will then go low enough that you can use your glutes on the squatting side as you rotate the straight leg. Return the leg to starting position and repeat on the opposite side.
Goal: 3 rounds, 8 reps per side
Description: Follow this video with sound on to hear the hold lengths for each position.
Goal: 3 rounds of 5 reps per direction
Description: Work this movement to stretch your hips specifically into your piriformis.
Goal: 3 round, 1 rep per side of 30 second holds per rep
Description: Use your core to hold your legs in an L position in hanging. You will then use your core and shoulders to rotate side to side.
Goal: 3 rounds, 7 reps per side
Description: Work this routine to maximize your core engagement and endurance
Goal: 3 Rounds x10 reps per movement
Description: Start in a deep single leg squat with 1 leg out to the side (snake squat). You will then place both hands on the floor in front of you, then sweep the leg in a full circle around yourself as seen in this demo.
Goal: 3 rounds of 5 reps per direction
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 3 Rounds, 3 reps per side with 10 second holds per rep
Description: Start in hollow hold with legs slightly straddled. You will hold this focusing on keeping your lower back on the floor through lower core engagement.
Goal: 3 rounds of 30-60 seconds per round
Description: Work this move with hands on the floor working to stretch without over-stretching your hamstring
Goal: 3 rounds, 2 reps, 15 second holds per rep per side
Description: Work this movement to stretch your hamstrings. Focus on keeping the straight leg on the floor flat to the floor throughout.
Goal: 3 rounds, 20 seconds each leg per round
Description: Follow this demo to work a flexible, pretzel squat. Goal is to engage your glutes and stretch 1 leg as you work the strength in the squatting leg.
Goal: 3 rounds of 8 reps per side
Description: Work your hip range of motion as well as core compression using your parallettes to allow you to engage your core to bring the leg forward 1 at a time.
Goal: 3 rounds of 5 reps per leg
Description: Get into frog position with knees on triceps. You will then hold your knees against your triceps as you straighten your arms to attain an elbow planche position, then return to the frog position
Goal: 3 rounds, 5 reps
Description: Get into a frog balance position. Engage your core and shoulders to kick back to a plank position.
Goal: 3 rounds, 8 reps per round