Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Mike! 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 5 reps per move for warm-up and cool down.
Description: This is your wrist warm-up.
Goal: 10 reps of each move.
Description: This move starts Standing with your butt to the wall, feet slightly wider than your hips. You will then lean forward to stretch your hips reaching for the floor as you keep your butt/hips against the wall. Hold at the bottom.
Goal: 2 reps of 30 second holds
Description: Work on this position to work your hips and core
Goal: 2 rounds of 30 second holds per round
Extra Notes: You might not hit 30 seconds 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: Hang from your bar and engage your core to bring your knees to your chest. You will then hold those knees high as you rotate left and right.
Goal: 2 rounds of 10 reps per side
Description: Start standing in front of a solid surface (wall or counter) with 1 leg on your yoga ball. You will then squat down allowing the leg on the yoga ball to roll backwards as you squat on the other leg. Push through your heel to come back to standing as seen in this demo and repeat.
Goal: 2 rounds of 10 reps per side
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 a kneeling, ide plank ON YOUR HAND position as seen in this demo video. You will then crunch using your core to bring you elbow and knee together over the top side of your body.
Goal: 2 rounds of 10 reps per side
Description: Lay on the ground and engage your core to lift your arms and legs off the ground. Be sure to keep your lower back on the ground throughout.
Goal: 2 Rounds, 25 rocks per round
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: 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: 2 rounds of 8 reps
Extra Notes: You might not hit 8 reps each round, or complete all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting on the floor with feet flat, hands behind you. You will then push through your shoulders and your glutes to lift your hips into a table position. You will hold this as you lift 1 arm or 1 leg as seen in this demo video.
Goal: 2 rounds of 8 reps around the world
Extra Notes: You might not hit 8 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
DESCRIPTION: Start sitting on the floor with legs out straight, hands on the floor near your hips. You will then push through your triceps forcibly as you engage your core to lift your hips off the ground as you work to “kiss your knees.”
Goal: 2 rounds of 5 reps with 10 second holds per rep
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: 2 rounds of 10 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: 2 rounds of 10 reps each side
DESCRIPTION: Start in a plank with feet on a raised surface. You will then hold your core active as you walk your hands towards the raised surface and your feet as you lift your hips into a piked position. Then walk back out to the plank position.
Goal: 2 rounds of 7 reps
DESCRIPTION: Start in a plank with both legs on your yoga ball. You will then hold your core active in a turtle shell back position as you roll down the ball and back to tall plank position as seen in this demo.
Goal: 2 rounds of 15 reps