ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 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: 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 knee cap to lean against your triceps. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 10 reps for as long as you can hold.
Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.
Goal: 3 rounds of 5 reps.
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.
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 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 8 reps each leg.
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 equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 3 rounds of 5 reps each direction
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.