ENJOY YOUR TRAINING!
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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 Carlos! 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 flexibility 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: This move starts in standing. You will then lower yourself so hands are flat on the floor. You will then walk your hands out to a plank position, transitioning weight forward onto your hands while you hold your core active. You will then walk your feet in focusing on keeping your legs straight before walking hands back out. 1 rep is out to plank and back to piked hips position.
Goal: 2 Rounds, 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: Do this move in HANGING. Focus on keeping your knees as high as possible as you extend them to straighten your legs in front of you.
Goal: 2 rounds of 10 reps
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 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 in a wider than shoulder width horse stance squat. You will then shift to the side working to increase weight through 1 leg as you shift weight away from the opposite side. Repeat by shifting to the other side, then shift to the middle and stand. This is 1 rep.
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 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 laying on your back with feet on wall, knees at about 90 degrees. You will then engage your core to crunch up to reach the wall with your hands between your feet.
Goal: 2 rounds of 15 reps
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: This move starts in a piked elbow plank. You will then push through your hands to come to a pike plank position. You will then lower back into starting position. Throughout this movement you should hold your core engaged to not allow your back to arch and to support your spine.
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 knees tight to your chest. You will then rotate left and right.
Goal: 2 Rounds, 10 reps per side
Extra Notes: You might not hit 10 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 your chest 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: Start by pushing up to the table position. You will then lift 1 leg and the opposite arm at a time to reach across your body to touch hand and knee together while holding your hips elevated.
Goal: 2 rounds of 5 around the world
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. You will have your hands be on a surface to help stabilize you throughout this move! 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 plank with feet close enough to your hands to support core engagement to cause your back to round. You will then hold that core engagement as you make circles using your shoulder muscles to rotate you.
Goal: 2 Rounds, 15 reps each direction
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 sitting on the ground, legs straight, feet pointed. You can use a weight or paralette for your wrists on this move. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom up and behind you to ensure your core is helping. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. You will then further work your core by bringing your knees to your chest trying to lift both legs off the ground before your return them to the straightened leg position
Goal: 2 rounds of 10 reps
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 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 tall plank with hands on parallettes as demonstrated in this video. You will then step forward and back with 1 leg at a time to focus on your core. DO NOT DO THIS MOVEMENT WITH BOTH LEGS MOVING AT THE SAME TIME.
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!