Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Andrew! Here’s your custom rehab 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 being sure to focus on your balance, core and hip engagement to control your pelvis throughout transitions between the crane and warrior pose.
Goal: 1 rounds of 20 reps per side.
Description: Do this move holding onto your rope or the wall. Work to engage your core and glutes while you stabilize through the standing leg. As you feel stable, you can add going onto your toe as seen in this video.
Goal: 1 round of 10 reps per side with 10 second holds per rep
Description: Start with legs on yoga ball. You will then engage your core to bring your knees to your chest. Only crunch as far as your knee allows without pain. DO NO USE MOMENTUM TO COMPLETE THIS MOVEMENT
Goal: 1 round of 30 reps
Description: You will do this move with your feet on your jump block, not the wall.
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: Standing near your wall to help with balance you will engage your glutes and complete circles as demonstrated in this video. Be sure to hold your core engaged so you don’t arch your lower back.
Goal: 1 round of 20 circles per direction, 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: Focus on all rotation coming from your hips.
Goal: 1 Round, 20 reps per side
Description: Focus on keeping knees in alignment with feet and chest up.
Goal: 1 Round, 30 reps
Description: Start in a superman position with hands on floor. You will then engage your lats to start bringing your shoulders over your elbows as you engage your core to lift your hips into the piked position. Slowly lower back to start.
Goal: 1 round, 20 reps
Description: Start in a piked elbow plank. You will then push through your hands to come up to a piked plank position. Be sure to keep your elbows near your side. Lower back down to the elbow plank for 1 rep
Goal: 1 round, 25 reps
Extra Notes: You might not hit all 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!