Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Brant! 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: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: A great ankle and foot warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Start in a tall plank position with core engaged. Perform scapular protraction and retraction while keeping elbows straight.
Goal: 20 reps
Description: You will jump with your arms over head as high as you can, land and roll your body backwards making sure your spine is in a hollowbody shape to prevent discomfort. Then continue the momentum forward and come back into standing and immediately jump again. This should be continuous movement to get your heart rate pumping!
Goal: 2 rounds of 10 reps
Description: You will start laying on your back with legs straddled and toes pointed. Use your core to bring legs up overhead.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 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 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. Rotate your toes up to the ceiling then place back on the floor.
Goal: 2 rounds of 10 reps each direction
Description: Start in hanging. You will then engage your core to bring your legs up to 90 before lowering the legs back down to straight. DON’T USE MOMENTUM.
Goal: 2 Rounds, 15 reps
Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Put your shoulder blades and middle of your back on the yoga ball. Raise your arms up in front of your check. Squeeze your glutes to raise your hips up so your hips are aligned with your body. Hold that contraction while you rotation your upper body and arms as far as you can with control.
Goal: 2 rounds of 10 reps each direction
Description: Start with feet on a raised surface in a plank position. You will then walk your hands towards your feet to pike yourself up working to use your core to help stack your hips over your shoulders.
Goal: 2 rounds of 8 reps
Extra Notes: You might not hit 8 reps, 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 on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 30 sec holds x 2 reps each leg.
Description: Focus on cardio, core and coordination
Goal: 2 rounds of 30 seconds per round
Description: Start laying on your back with feet against wall as shown in this video. You will then complete crunches working to touch the wall between your feet.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit all 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.
Goal: 2 rounds of 10 reps.
Description: This is about form and control. Just keep going!
Goal: 2 rounds of 10 reps (1 rep is hollow, tuck, hollow, v-up)
Description: Begin in a planched plank with your feet on the yoga ball. Push with your hands while keeping your core engaged to roll yourself back as far as you can while keeping straight arms. Then roll yourself back into a planched plank.
Goal: 2 rounds of 8 reps.
Description: Start in hanging. You will then engage your core to bring your legs up to your chest before moving the legs side to side and back to straight.
DON’T USE MOMENTUM.
Goal: 2 Rounds, 15 reps
Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on holding your hips high through glute activation as you stabilize your pelvis to rotate your body from pike to table position
Goal: 2 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 60 sec holds x 2 reps.
Description: Start in a horse stance squat. You will then give a bit of a jump and cross your legs then jump again and land in a horse stance squat. REMEMBER TO ALTERNATE WHICH LEG CROSSES IN FRONT
Goal: 2 rounds of 10 reps
Description: Perform a clean tricep push up then weight shift your pelvis towards your feet. Try to extend your arms fully tucking your butt towards your heels then return to the top of the push up. Repeat.
Goal: 2 rounds of 8 reps.
Extra Notes: You might not hit 8 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.
Goal: 2 rounds of 10 reps
Description: Begin by rolling your feet back over your head. Roll forward into a straddle and press up into stalder. Try to do the reps continuously for cardio.
Goal: 2 rounds of 10 reps
Description: Begin in a plank position with shins on a yoga ball. Engage your core as you lift and circle each arm. Try to maintain plank position throughout move.
Goal: 2 rounds of 5 circles per arm
Description: Begin in a plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch. DO ON YOGA BALL
Goal: 2 rounds of 5 reps each side.
Description: Begin in a hollowbody hold. Perform a crunch bringing your knees and elbows together then return to hollowbody. Use your core to roll to superman then back to hollowbody.
Goal: 2 rounds of 5 rolls each direction.
Goal: 1 round of 30 second holds x 2 reps per side
Description: 3 rounds of 1-2 attempts