Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Bret! 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: Follow this video for a full body warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.
Goal: 1 round 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 in a plank position. You will then rotate your body over your hands through shoulder blade muscle contraction. All movement comes from shoulders keeping your hands and feet in starting position
Goal: 2 Rounds, 15 reps each direction
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: 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 in front of a supportive surface. You will then open your hips so that your knees and feet are pointing out slightly. You will then squat as low as you can, keeping your hips tucked under you to not arch your back as you work through as deep of a depth as you can using the supportive surface to help you increase depth on the squat.
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: Start with 1 knee on a raised surface and other foot on the floor. You will then squat down and to the side of the leg on the floor working to open your hips wide. Focus to squat sideways not just backwards with your hips
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, 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 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: 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: This move starts in a piked pyramid. Keeping weight over hands, lower head to floor and press back up.
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: 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: This move starts in an elbow plank position with feet on a sliding surface. You will then use your core to slide your feet forward and knees to opposite elbow while you hold your hips low. You will then slide your feet back out to the initial plank position.
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: Focus on holding your hips high through glute activation for these transitions as we work your shoulder strength and range of motion.
Goal: 2 rounds of 5 reps each direction
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: Start in a lunge. You will then engage your core to bring your knee high into the crane position. From there you will bring leg behind you by squeezing your glutes as you lean forward into the warrior position. GO SLOW AND CONTROLLED!
Goal: 2 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 reps, 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 frog with knees on backs of arms. Engage your core and hold.
Goal: 2 Rounds, 30 secs
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: Follow this demo to work your core compression and triceps strength to attain a v-stand hip lift
Goal: 2 rounds of 7 reps w/5 second holds per rep
Extra Notes: You might not hit 7 reps, 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 piked elbow plank holding your core engaged. You will then lift 1 leg up behind you holding your pelvis stable before you then bring it tight to your chest through your core.
Goal: 2 Rounds, 10 reps per leg
Extra Notes: You might not hit 10 reps, 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 plank position (you can have hands on ground.) Step your feet forward and wide to at least the line of your hands. Step back to plank position. Focus on holding your hips up to keep your core active throughout
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!