ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Alex! 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 flexibility 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: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Complete this daily for shoulder mobility
Goal: 5 reps with 5 second hold per rep
Description: Lift into an L position then work to rock your hips forward using your core and shoulder blades.
Goal: 1 Round, 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 deep squat. You will then straighten 1 leg out to the side and sweep it around starting by bringing the leg behind you as seen in this demo video.
Goal: 1 round, 15 reps per leg
Description: Start in a superman position then roll over into a v-up. Keep arms by ears and core engaged.
Goal: 1 round of 15 reps both directions
Extra Notes: You might not hit all 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lift your legs by bringing your knees tight to your chest in hanging. You will then hold that crunch as you rotate side to side working your core and shoulders.
Goal: 1 round of 15 reps per direction
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: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 2 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, 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 your hip range of motion and strength
Goal: 1 round of 20 reps per leg.
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: Start in a piked plank position. You will then lift 1 leg and hold this position for a count of 5 before switching legs.
Goal: 1 round of 10 reps per leg.
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: Work your core and shoulders with this move
Goal: 1 round of 20 reps per side
Extra Notes: You might not hit all 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your core and shoulders to hold stability.
Goal: 1 round of 3 reps of max 1 minute holds
Extra Notes: You might not hit 1 minute each rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video work lunge and needle kick.
Goal: 1 round of 20 reps per leg.
Extra Notes: You might not hit all 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work to keep shoulders active and arms at shoulder width with core engaged.
Goal: 1 Round, 10 reps
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: Hold planch position for each hold, put toe nails against floor to increase the difficulty through your core and shoulders.
Goal: 1 round of 3 reps, 30 second holds per rep
Extra Notes: You might not hit 3 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 with feet against wall. You will then lift 1 leg up and place the foot on the wall to work into your front splits while holding your core active to help stabilize your shoulders as well.
Goal: 1 Round, 15 reps per leg
Extra Notes: You might not hit each rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 rounds of 15 reps
Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!