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 workout. 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!
Goal: 1 round, 15 reps of each move or 15 second holds if a hold
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. If you can touch the ground with your hands, then stand on elevated surface (such as a bench or step) and lower past your hands to reach for the floor below.
Goal: 3 rounds of 7 rolls
Extra Notes: You might not hit 7 reps every round or even do 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: Work this move as shown in the video to open your hip adductors (groin).
Goal: 3 rounds of 30 second holds per side
Extra Notes: You might not hit 30 seconds every round or even do 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: Work into this position to hold your balance. DO NOT JUMP INTO THE MOVE, INSTEAD DRAW YOUR HIPS UP AND FORWARD USING YOUR CORE AS YOU WORK TO BALANCE
Goal: 3 rounds of max hold time up to 30 seconds per round
Extra Notes: You might not hit 30 seconds every round or even do 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: Work this movement on your rings, focusing on glute engagement and core to stabilize your body as you pull.
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do 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: This move starts by lying flat with your arms on your ears and legs pointed fully straight on the ground and contracting your core to make your back flat against the ground. You will then lift your arms and legs up off the ground rounding your back to mimic the bottom or a rocking horse. You will then give a fair core contraction to start your body rocking holding your legs tight together and keeping your arms against your ears.
Focus on holding your core tight throughout this move to support your back.
Goal: 3 Rounds, 15 reps per round
Extra Notes: You might not hit 15 reps every round or even do 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: Work this move as shown to maximize your triceps strength as you work your hip range of motion
Goal: 3 rounds of 8 reaches per side
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!