Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Brent! 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 ~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!
Form over number of reps always! Listen to your body!
As you ease back in to activity, remember IF IT HURTS, DON”T DO IT. Focus on stretches and core engagement. Do HIP FLEXOR STRETCH, HAMSTRING STRETCH, FIGURE 4 STRETCH AT WALL, LOWER CORE BENT KNEE LIFTS, LAT STRETCH
Description: Follow the video to get your wrists ready for weight bearing
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move x 3-5 reps each.
Description: Follow along with this video for a full-body flexibility training
Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 10 second holds x 5 reps each direction.
Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.
Description: Follow this video for a great core workout. Your torso and legs should lift at the same time to meet in the middle
Goal: 3 rounds of 10 reps (1 rep is hollow through to v-up)
Description: Start in a plank with feet touching a wall. You will then lift your feet onto the wall and walk yourself in towards the wall while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 3 rounds of 5 reps.
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 3 rounds of 10 reps each leg
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both knees off the floor.
Goal: 5 rounds of 5 attempts each arm
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: Focus on holding your knees tight to chest and then lift your hips up to scoot forward.
Goal: 3 rounds 20 scoots
Description: Start lying on your back with your hands on floor, wrists at wall then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 3 rounds of 7 reps
Description: Work this move to work your core engagement and compression as well as hip range of motion and strength.
Goal: 3 rounds of 8 reps each side
Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 3 reps per leg.
Description: Begin in a chin up (palms towards you) grip then shift your weight to your opposite hand while you change your grip to a pull up (palms away from you) grip. Repeat going in the opposite direction. That is one rep.
Goal: 3 rounds of 5 switch grips
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: Start with legs on a raised surface as seen in this demo. You will lift your hips up off the floor and work to lift 1 leg from the surface at a time.
Goal: 3 rounds of 5 reps per leg
Description: Start in a piked plank position. You will then lift 1 leg behind you as you hold your core active. You will then complete push-ups as seen here.
Goal: 3 rounds of 16 reps (8 per side).
Extra Notes: You might not hit 16 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Pull as high as you can working to bring your chest to the bar each rep. Lower to a count of 5.
Goal: 3 rounds, 8 reps
Description: Focus on hips above elbows as you work your hip range of motion to lift 1 leg in front of you at a time. DO FROM PARALLETES OR DUMBBELLS
Goal: 3 rounds of 5 reps per leg
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.
Goal: 3 rounds of 5 kickbacks
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 degree angle as you use your core to perform the lift. Then lower your heels back to the ground. DO NOT LIFT YOUR HIPS YET. DO IT LIKE WE DID IN OUR CALL.
Goal: 3 rounds of 10 reps.
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 15 sec hold x 3 reps each leg.
Description: Hanging on a pull-up bar or rings. Use your core to lift your legs into a L position with your knees as straight as you can keep them. You will then use your obliques to rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
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: 3 rounds of 10 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.
Description: 3 rounds of 1-2 attempts
Description: Follow the video to learn how to do a false grip on rings. Practice pull ups using this grip.
Ultimate goal: 20 pull ups to nipple line.
Description: Position yourself under the rings with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.
Goal: 3 rounds of 5 reps.