Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Philip! 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
Description: Complete this daily to work on your ankle range of motion and calf length
Goal: Complete 20 reps per side with 3 second holds per rep
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
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.
Goals: 15 second holds x 5 reps.
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 round, 10 reps
Description: Start in a horse stance, then place hands on the ground and push through the arms as you lift your legs to land on the other side of your hands. Start with KNEES BENT and build your confidence before attempting to straighten legs.
Goal: 3 rounds, 5 reps each side
Goal: 3 rounds, 15 reps
Goal: 3 rounds of 3 reps per direction
Goal: 3 rounds of 10 reps per side
Goal: 3 rounds, 5 reps per side
Goal: 3 rounds, 5 reps per leg
Goal: 3 rounds of 15 reps
Goal: 3 rounds of 10 reps.
Goal: 3 rounds of 25 rocks
Goal: 3 rounds of 12 reps each leg
Goal: 3 rounds of 12 reps each side
Goal: 3 rounds of 10 reps
Goal: 3 rounds of 10 reps
Goal: 3 Rounds, 10 reps per side
Goal: 3 rounds of 15 reps
Goal: 3 Rounds, 5 reps with 5 second hold in the frog before kicking back
Goal: 3 rounds of 10 reps