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Send vids so we can celebrate your wins with you!
Hey there Joe! 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 ~45-60 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!
Form over number of reps always!
Description: This is a great video for full spine mobility. Follow Lee’s instructions for your neck, chest and hip mobility
Goal: 10 reps per movement.
Description: 10 reps if reps, 10 sec hold if holds
Description: Follow the video to get your wrists ready for weight bearing.
10 reps if reps, 10 sec hold if holds
Description: Engage your core into a hollow position. You will then tuck your elbows to your knees into a crunches position, open back to hollow as you roll to a superman position. You will then continue to roll back to hollow. Repeat. Goal is to use your core, obliques and lats to move your body without your arms or legs touching the floor
Goal: 2 rounds of 20 rolls per side
Description: You will work the shoulder tapping as seen in this video, but you will be in a bear position. You get into bear by starting on your hands and knees, then using your core to bring your knees slightly off the ground so you are on your hands and feet with knees bent.
Goal: 2 rounds of 15 reps per side
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will USE YOUR CORE to start the rock.
Goal: 2 Rounds of 1 min total time per round
Description: Lift into a reverse plank position. Hold this as you work to bring 1 knee to your chest at a time as seen in this demo video.
Goal: 2 rounds of 30 reps per side.
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: 2 rounds of 10 reps each leg.
Description: Start on your back. You will then engage your core to bring your knees and hands together. Hold 1 hand and the same knee touching as you straighten the other elbow and leg into a full hollow. Return to crunched position and repeat on other side.
Goal: 2 rounds of 10 reps per side
Description: This move begins in a frog stand. Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 2 rounds of 3 reps for as long as you can hold.
Description: Start in a plank position (you can use parallettes as seen in this demo video.) You will hold your core active as you step 1 foot forward at a time outside your hands to attain a stalder position. Then step back to plank
Goal: 2 rounds of 10 reps
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 2 reps each leg x 30 second holds
Description: Get into a side plank on your elbow with your top foot of the plank on a bench/raised surface. You will then hold that as you work to lift the bottom leg from the floor to the same height as the already lifted leg.
Goal: 2 rounds of 5 reps per side with 10 second holds per rep
Description: Start with feet on a raised surface such as a bed or chair. You will then walk your feet in towards your hands bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk your feet back out to the plank.
Goal: 2 rounds of 5 reps.
Description: This move starts sitting on the ground, legs straight. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 2 rounds of 3 reps with 10 second hold
Description: Work this move to stretch your middle split.
Goal: 15 pulse reps x 2 each leg.
Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 2 rounds of 8 push ups