Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Anthony! 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 along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Only do the wrist mobility on your knees!
Description: Follow along with this video for a great lower body stretching routine.
Goal: 2 reps of each stretch for 30 seconds per move
Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90-90 degreee angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps.
Goal: 3 rounds of 10 reps.
Description: Start laying on the ground with feet on the block and arms by your ears. You will then work to lift your torso by using your core to try and touch your feet with your hands.
Goal: 3 rounds, 10 reps
Description: This move begins in an elbow plank while maintaining a hollow body core. Keep your leg straight as you lift it using your glutes. Do not let your lower back arch.
Goal: 3 rounds 5 reps each leg.
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 3 rounds of 10 reps per leg.
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok!
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 8 reps each leg
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
**USE PARALETTES TO LESSEN ANY WRIST DISCOMFORT WITH THIS MOVEMENT**
Goal: 3 rounds of 5 reps with 5 second holds
Description: Be sure to keep toes pointing towards ceiling to allow you to really get low here.
Goal: 3 rounds of 8 reps
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 5 reps each direction
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 placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 3 rounds, 10 reps for as long as you can hold.
Goal: 3 Rounds, 10 reps per round.
Goal: 3 rounds of 8 reps each direction
Description: Hold a plank position with hollowbody core. You will then work to move your body in circular motions while your hands stay stable and “push” the floor away
Goal: 3 rounds of 7 reps each direction.
Description: Begin in a tall kneeling position. Maintain hollow body position and perform triceps extension. Go as slow and controlled as you can.
Goal: 3 rounds of 10 reps
Description: Put your foot on a yoga ballwith your other leg straight in the air. Put a dowel rod in your hands and lift hands about head.Perform hip bridges using your glutes for power.
Goal: 3 rounds of 8 reps each leg.