Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Charles! 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: Follow this video for your daily wrist warm-up!
Goal: Complete each move with 10 reps per move
Description: This move starts in a plank with your core engaged to cause a “turtle shell back” posture. You will then hold your core active as you rotate towards a table squeezing your glutes to keep your hips high to support your knees and shoulders. Then rotate again into the piked position.
Goal: 2 Rounds, 8 reps per direction
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: You will start laying on your back with legs straight. You will then use your lower core to roll your pelvis up off the ground to bring your knees towards your head/shoulders. You will then maintain that core engagement to lower your pelvis back to starting point. DO NOT USE MOMENTUM.
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: Go into a slightly wider than hip width squat. You will then hold that height at your hips as you shift from side to side working towards a single leg squat
Goal: 2 rounds of 8 reps per leg
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 in an active hang (shoulders down away from your ears.) You will then use your core to bring your knees to you chest and lower back to hang.
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: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.
Goal: 2 rounds of 10 kicks each 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 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: 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: Follow this demo video to enter into a horse stance. Hold with arms at shoulder height, straight to the side.
Goal: 2 rounds of 60 second holds per round
Extra Notes: You might not hit all 60 seconds, 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 plank. You will then do push-ups with yoga block in front and between your hands as a target.
Goal: 2 Rounds, 6 reps
Extra Notes: You might not hit 6 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: Work on getting into a full hang. You will then crunch your knees to your chest and straighten your legs together into an L position before returning to the crunch position. Try to do as many in a row without lowering your knees.
Goal: 2 Rounds, 10 reps
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: Using your yoga ball for the back leg support, you will strengthen the front leg through lunges while your stretch the back hip and leg on the yoga ball. DON’T ARCH YOUR BACK AS YOU DO THIS. KEEP CORE ACTIVE
Goal: 2 rounds of 8 reps per leg
Description: Work this movement to open your hips as you strengthen the squatting leg.
Goal: 2 rounds of 8 reps per leg
Description: Squat down and place your hands on the floor between your knees. You will then lean forward bringing your inner thigh to your triceps working to balance onto your hands to be able to lift 1 or both feet
Goal: 2 Rounds, 30 second holds per round
Extra Notes: You might not hit 10 secs 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 a plank position. You will then engage your core to walk your feet forward as far as you can then you will walk your hands out to the plank again. DON’T LET YOUR CORE SAG!
Goal: 3 Rounds, 8 reps per round.
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 in a side plank position on your hand and knee with lifted foot against a wall. You will then lift the top leg and top arm working to crunch as shown in this demo as you focus on holding your pelvis perpendicular to the floor.
Goal: 2 rounds of 7 reps per side.
Extra Notes: You might not hit 7 reps each round, or complete all 2 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. You will then step forward 1 leg at a time in the same manner as this demo. The focus on lower core engagement to move throughout this movement.
Goal: 2 rounds of 8 reps per side