Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Bill! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress. Just give us 45-60 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!
Description: Follow along with this video to 2:20 for a great shoulder stretching program.
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
Description: Position yourself so that 1 leg is flush against the wall and hold a small lunge position. You will then work to push your hips and lower back towards the wall to stretch your back without arching it.
Goal: 1 round with 5 reps per side, 20 sec holds per rep.
Description: Complete this move but do with knees bent.
Goal: 3 rounds of 3 reps with 10 second holds per rep
Extra Notes: You might not hit 3 reps every round, 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 wide squat with hands between your feet holding paralettes. You will then deepend your squats working to get your hands behind your heels while allowing your hips to open and knees to straighten.
Goal: 3 rounds of 3 reps with 20 second holds per rep
Extra Notes: You might not hit 20 seconds every rep, 3 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 can be done on the rings or a bar. Try, as able, to not have your feet touch the ground between reps to maximize core workout.
Goal: 3 rounds of 8 reps
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!
Description: Start on elbow side-plank and if it is too easy, you can progress to straight supporting arm
**Goal is to rotate your spine without arching working on shoulder stability and range of motion**
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps each round, or complete 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: Start sitting on the floor with hands next to thighs. You will then lift your hips up behind you rounding your back by fully engaging your core. You will then lift 1 leg up at a time for your reps.
Goal: 3 rounds of 5 reps per leg
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 will start with feet on the ground. As you get stronger in this movement, you will elevate your feet like in this video.
Goal: 3 rounds of 8 reps
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!
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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: Using a towel or a dowel/broomstick you will place that behind your back holding 1 end with 1 arm above while the other hand reaches behind from below working to bring your hands together in the middle as much as possible. Once you have reached as closely together as you can, you will then a small pull with the top arm to increase the stretch to the bottom arm, pulsing that lift.
Goal: 1 Round, 3 reps of 20 second holds per rep.
Extra Notes: You might not hit 20 seconds or even all 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 standing with 1 leg crossed over the other creating a figure 4 position. You will then lower yourself TO ONLY 90 DEGREES AT THE HIPS focusing to keep the crossed-leg’s knee down as you squat to stretch that hip. You will then squeeze your glutes strongly to return to standing. **BE SURE TO HAVE A SURFACE IN FRONT OF YOU TO GIVE SOME HELP AND LESSEN ANY BACK STRESS**
Goal: 3 rounds of 5 reps per leg
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: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back before walking back out to a plank.
Goal: 3 rounds of 5 reps.
Extra Notes: You might not hit 5 reps each round, or complete 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: Laying on the ground with your arm above your head (at your ears) and knees bent. You will engage your core to round your back. From there you will work to rock your body like a rocking horse being sure to hold the core engaged throughout.
Goal: 1 round of 50 rocks
DESCRIPTION: Set-up your rings with a supportive band on them. You will then hold the band while you are in a straight arm position, placing your knees on the band. You will then work to open your arms as wide as you can return to the starting position. Stay slightly flexed in your trunk to not arch your back.
Goal: 3 rounds of 5 reps
DESCRIPTION: You will sit as shown but will lean sideways slightly using opposite arm from kicking leg to lean onto to help engage obliques.
Goal: 3 rounds of 5 reps per side
Description: Place foot on foam roller with toes pointing up. You will then squeeze your glutes strongly to lift your hips. Be sure to push on the roller so that your knee feels like it may straighten slightly to lessen any hamstring involvement.
Goal: 3 rounds of 10 reps per leg.
Extra Notes: You might not hit 10 rep each round, or complete 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: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 180 degrees to one side, then complete bending the knee to the floor. Goal is to rotate your pelvis the full rotation and work the hip muscles to stabilize you.
Goal: 3 Rounds, 8 reps 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!
DESCRIPTION: You engage your core to crunch your knees to your chest. You will then work to lift your hips higher to bring the hips through your arms and lower slightly (ONLY GO SLIGHTLY PAST YOUR HANDS WITH YOUR HIPS.)
Goal: 3 rounds of 8 reps
DESCRIPTION: You will start in a plank position with a turtle shell back. You will then hold that core engagement and drag your feet behind you.
Goal: 3 rounds of 5 walks