Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Danny! 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: Follow this video for a full body warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Follow the video to get your wrists ready for weight bearing
Description: Follow the video to get your ankle warmed up
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Bring one foot in front of the other. Keep your legs and trunk straight as you side bend towards your front side. You can hold onto a surface for balance support if you need.
Goal: 15 sec hold x 3 reps each leg.
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to start hanging. Raise one leg up at a time and perform a hip circle as the video demonstrates.
Goal: 2 Rounds, 10 reps per leg
Description: You will start laying on your back with legs straddled and toes pointed. Use your core to bring legs up overhead.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.
Goal: 2 rounds of 10 reps
Description: Start in a wider than shoulder width horse stance squat. You will then shift to the side working to increase weight through 1 leg as you shift weight away from the opposite side. Repeat by shifting to the other side, then shift to the middle and stand. This is 1 rep.
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin standing facing away from the wall. With your feet stationary, reach around to touch the wall then rotate your trunk and reach over your head ending with your chest facing the opposite direction as when you started
Goal: 2 rounds of 10 reps each direction
Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 2 rounds of 2 reps with 15 second hold
Description: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.
Goal: 1 round of 15 reps.
Extra Notes: You might not hit 15 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 tall plank position with core engaged. Perform scapular protraction and retraction while keeping elbows straight.
Goal: 2 rounds of 10 reps
Description: Begin with your feet together (or slightly separated if needed). Squat as deep as you can with the goal being to get all the way down into a resting squat.
YOU CAN HOLD ON IF NEEDED OR USE WALL TO INCREASE DEPTH
Goal: 2 rounds of 5 reps with 5 second holds
Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.
Goal: 2 Rounds, 8 reps
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to start hanging as you march your feet.
Goal: 2 Rounds, 10 reps per leg
Description: Begin in a planched plank with your feet on the yoga ball. Push with your hands while keeping your core engaged to roll yourself back as far as you can while keeping straight arms. Then roll yourself back into a planched plank.
Goal: 2 rounds of 8 reps.
Description: Begin in a plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch. DO ON YOGA BALL
Goal: 3 rounds of 5 reps each side.
Description: Focus on holding your hips high through glute activation as you stabilize your pelvis to rotate your body from pike to table position
Goal: 2 rounds of 5 reps per side
Extra Notes: You might not hit 5 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 lunge. You will then engage your core to bring your knee high into the crane position. From there you will bring leg behind you by squeezing your glutes as you lean forward into the warrior position. GO SLOW AND CONTROLLED!
Goal: 2 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Stand at the wall with one leg on the swiss ball. Lunge in to your other leg and extend the swiss ball behind you until you feel a stretch in the front of the hip. Keep your core engaged.
Goal: 2 rounds of 8 reps each leg
Description: Start sitting with legs spread wide into a split position ON YOUR BOSU. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time.
*You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 2 rounds of 8 reps each leg
Description: Begin in a plank position with shins on a yoga ball. Engage your core as you lift and circle each arm. Try to maintain plank position throughout move.
Goal: 2 rounds of 5 circles per arm
Description: This move starts sitting on the ground, legs straight, feet on a raised surface and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Shifts your hips forward as you bend your knees then return to legs straight position by pulling your hips back. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 2 rounds of 10 reps
Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.
Goal: 2 Rounds, 10 reps
Description: Start in a horse stance squat. You will then give a bit of a jump and cross your legs then jump again and land in a horse stance squat. REMEMBER TO ALTERNATE WHICH LEG CROSSES IN FRONT
Goal: 2 rounds of 10 reps
Description: 3 rounds of 1-2 attempts