Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Adrian! 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 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!
Form over number of reps always! Listen to your body!
Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 10 second holds x 5 reps each direction.
Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Push up with your hands to try to get your hips up off the floor and eventually be able to do this with your hands in front of your feet.
Goals: 15 second holds x 2 reps.
Description: This move starts in a squatted position. Try to get as close to a horse stance (hips and knees at 90 degrees) as you are able to do. Stay down in the squat and step your leg out then back in. Switch legs.
Goal:10 reps each leg
Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders. Hold your balance as long as you can.
Goal: 5 frog stands for as long as you can hold.
Description: This move starts laying on your side with your elbow under you and chest open towards the ceiling. You will then crunch your core lifting your legs, but focusing to bring your elbow to your knees. *Be sure that you focus on bringing your elbow towards your leg to crunch your core, not lifting your legs too much.*
Goal: 10 reps per side
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up off the ground.
Goal: 15 reps
Description: Hanging on a pull-up bar or rings. Use your core to lift your legs into a L positioning with your knees as straight as you can keep them. You will then use your obliques to rotate your legs from one side to another.
Goal: 5 reps each direction
Goal: 20 reps
Description: 5 second holds per position.
Goal: 2 reps each direction
Description: Begin in a tall hollowbody plank. Weight shift over your hands into a planched plank. Hold this shape as you perform a push up. Make sure you push all the way up through the push up into scapular protraction.
Goal:10 push ups
Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.
Goal: 8 reps each side
Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.
Goal: 5 kickbacks
Description: Begin in standing with your feet together. Squat as you lower your hands to the floor. Use your arms to support your weight as you tuck your head and HOLLOW out your spin so it’s the shape of the bottom of a rocking horse. You will then roll forward attempting to continue your momentum so you can land on your feet and come into standing.
Goal: 3 rolls
Descrption: Begin in sitting with your legs out straight. Contract your core and raise your legs 6″ off the floor. Maintain a hollow back as you tuck your knees to chest then extend legs up to V compression (feet over head). Return knees to chest then back to 6 inches.
Goal: 12 reps
Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips. HOLD the Stalder for as long as you can! Goal is 10 seconds
Goal: 5 reps
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: 10 push ups
Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.
Goal: 10 reps each direction.
Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground.
Goal: 5 reps each leg.