Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there John! 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 10 reps per move for warm-up and cool down.
Description: Work a middle split with 1 leg at a time as shown in this demo.
Goal: 2 reps of 30 second holds per side
Extra Notes: You might not hit 30 seconds every rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on this position to work your hips and core
Goal: 1 rounds of 2 reps, 1 min holds per rep
Extra Notes: You might not hit 1 minute 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: Start in a plank iwith feet on a raised surface (bench, chair, couch, etc.). You will then walk your hands in towards your feet to attain a piked handstand position, then walk back out to the plank. Hold your core throughout to maintain a hollow body position to support your shoulders and back.
Goal: 1 round of 15 reps
Description: Lay on the ground and engage your core to lift your arms and bent knee legs off the ground. Be sure to keep your lower back on the ground throughout.
Goal: 1 Round, 60 seconds of rocks
Extra Notes: You might not hit 1 min, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on dips with hands on edge of surface with 1 leg crossed over the other in a figure 4 position.
Goal: 1 round of 15 reps per leg
Description: Start in hanging position with both feet on the ground, holding your shoulders active. You will then engage your core to bring 1 knee to your chest before you lower that foot and repeat with the opposite leg.
Goal: 1 round of 25 reps per leg
Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift 1 leg off the ground.
Goal: 1 round of 60 sec holds
Extra Notes: You might not hit 60 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lay on your stomach. You will then engage your glutes and arms to lift into a superman position with arms above your head. You will then hold this position as you work to bring your arms down and behind you, then return to the superman position and lower to rest. Repeat. (The second part of this demo video.)
Goal: 1 round of 25 reps
Description: Start laying on your back with your legs straddled and arms straight out to the side. You will then lift 1 leg and the opposite arm working to touch your toes with your hand over the middle of you. You will be sure that as you reach, then arm that isn’t lifting stays on the ground to support rotation and oblique engagement.
Goal: 1 round of 20 reps per side
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin by placing 1 leg onto a raised surface with knees at 90 degrees. You will then complete lunges as seen in this demo to stretch the lifted leg’s hip while strengthening the back leg.
Goal: 1 round of 25 reps per leg
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: Start in a piked plank position. You will hold your core active to have a “turtle shell back” as you complete push-ups as seen in this demo video
Goal: 1 round of 25 reps
Description: Hold your hips up in a reverse plank position as seen in this demo video. You will then hold those hips up using your glutes as you work to bring 1 knee to your chest at a time. Repeat with the other leg without lowering your hips.
Goal: 1 round of 20 reps per leg
DESCRIPTION: Start sitting on the floor with hands on each side of your hips. You will then forcefully push through your hands while your core is engaged to lift your hips off the ground.
Goal: 1 round of 25 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: 1 round of 25 reps each side