Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Boris! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~30-60 MINUTES 3-6 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!
Form over number of reps always!
Description: Follow the video to get your wrists ready for weight bearing.
Either 10 sec holds OR 10 reps of each.
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 reps.
Description: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Follow this video for your cool down
Description: This move starts by placing the front of your foot on a raised surface with your heel hanging off the edge. Keeping your knee straight, slowly lower your heel toward the ground causing a stretch of the calf.
Goal: 3 reps of 30 seconds per leg
Description: Start in a tuck planche plank position with feet on a yoga block. You will then engage your core to bring your knees to your chest without lifting your hips higher than your head.
Goal: 1 round of 6 reps with 10 sec holds per rep
Description: Secure your lower legs as the video shows. Attempt to keep your trunk and hips in neutral as you lower yourself down into a nordic curl using your hamstring strength. When you begin to lose control, perform a push up to return to your starting position.
Goal: 1 round of 12 reps
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 1 Round, 15 reps per leg
Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.
Goal: 1 round, 10 reps per side
Description: Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms and sweep them behind you as you squeeze your glutes to lift your legs. Lift your chest has high as you can and squeeze your shoulder blades together.
Goal: 1 round of 12 reps
Goal: Use a strap, towel, etc. to loop around you foot and hold x 1 min each leg
Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.
Goal: 1 round, 3 reps
Description: Begin with your feet together. Hold onto something sturdy in front of you if you need balance support. Squat with your knees together as far as you can go down while maintaining control with your feet flat on the ground. Squeeze your thighs and glutes to power yourself back up into standing.
Goal: 1 round of 10 reps
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
Goal: 1 Round, 6 reps of 10 sec holds per rep
Description: Perform this move from your rings or pull up bar. Bend your elbows and lower your chest into the tricep dips as far as your arms can control.
Goal: 1 round, 15 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: 1 round, 15 reps per side
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Stand with your back to your stall bars or similar surface. Relax your arms down by your side and hold on to the stall bar. Then perform a forward fold while keeping your knees straight.
Goal: 1 round, 3 reps, 20 second holds per rep
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: 1 rounds of 5 reps for as long as you can hold up to 1 min max total time
Description: Begin on your stomach with arms overhead. Keep your knees straddle as you separate your legs into a straddled position. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.
Goal: 1 Round, 3 reps with 15 sec holds
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 1 round of 15 push-ups
Description: Begin on your back with your knees bent. Crunch your upper body and place a yoga block or similar sized object between one elbow and knee. Keep your lower back pushing into the floor as you bend and straighten your other arm/leg bringing elbow to knee.
Goal: 1 round, 45 second hold per side
Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up.
Goal: 1 Round, 12 reps
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.