ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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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 Caryl! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up. 10 reps per move
Description: Follow along with this video for a great core strengthening and hip ROM activity
Goal: 3 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 with a body roll to get your hands to the floor. You will then walk your hands out to a plank position. Then walk your feet inwards towards your hands to the bottom of a body roll position. This is 1 rep. Repeat for prescribed reps
Goal: 3 rounds of 6 reps
Extra Notes: You might not hit 6 reps every round or even do all 3 rounds, 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 handstand position with your feet on your box. You will then stack your hips by using your lower core to bring the hips forward. You will then engage your glutes to work to lift your legs off the block.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
Goal: 3 rounds of 5 reps with 5 second holds
Description: Start in a plank position with feet near wall. You will then take 1 leg and lift it behind you onto the wall. You will then walk your hands towards the wall to open your hips into a split position. Be sure to keep the bottom foot flat on the ground.
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with hands about shoulder width apart. You will then bring your knees to above your elbows and then lean forward putting weight onto hands before lifting your feet.
Goal: 3 rounds of 2 reps working towards maximum hold time.
Extra Notes: You might not hit 2 reps every round or even do all 3 rounds, 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 pre-bridge position laying on the floor with wrists against the wall. You will then lift your hips up and push through your shoulders to come to the full bridge position keeping your glutes active to stabilize your body and not arch your back.
Goal: 3 rounds of 5 reps with 5 second holds per rep.
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Goal: 3 Rounds, 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 frog position. You will hold your core engaged to keep your knees against your triceps as you push through your arms to straighten your elbows while leaning forward more (planche position) before returning to the frog position
Goal: 3 Rounds, 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 Rounds, 10 reps each direction
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, 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 plank. You will then rotate your hips first while squeezing your glutes to keep your hips elevated as you then rotate your shoulders working to stretch the shoulder of the arm on the ground.
Goal: 3 rounds of 5 reps per side.
Extra Notes: You might not hit 5 reps each round, or complete all 3 rounds, 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 the ground in a superman position with elbows on yoga blocks. You will then pull through your arms to help lift your shoulders as you engage your core to slide into a piked position.
Goal: 3 rounds of 8 reps.
Extra Notes: You might not hit 8 reps each round, or complete all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a full-body mobility and strength training.
Goal: 2 reps per day
Description: Focus to keep your pelvis tilted towards your ribs and don’t use momentum to help you.
Goal: 3 rounds of 15 reps
Goal: 3 Rounds, 10 steps per side
Extra Notes: You might not hit 10 steps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in a frog stand position. Use your push up strength and extend your back and glutes to get your knees off your arms as he does in the video. The goal is strengthening of your back/glutes.
Goal: 3 rounds 5 reps
Description: Start in a plank position with feet on a raised surface. You will then lean forward as you bend your elbows and draw your knee to the same side bent elbow. Push back up to return to the plank position with both feet on raised surface to repeat on opposite side.
Goal: 3 Rounds, 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, 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 with feet near wall. You will then walk your feet up the wall as you walk your hands in towards the wall to attain a handstand position. You will then walk back out to the plank position. You will hold your core active the entire time.
Goal: 3 Rounds, 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!