Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Chris! 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: Complete this daily to work on your ankle range of motion and calf length
Goal: Complete 20 reps per side with 3 second holds per rep
Description: Work this move with your elbows bent to stretch your triceps
Goal: Complete 4 reps of 20 second holds
Goal: 3 Rounds, 10 reps
Goal: 3 rounds of 1 minute
Description: Start in hanging in an L position. You will then rotate right and left holding your legs level with the floor
Goal: 3 Rounds, 10 reps per direction
Description: Start in standing with a slight bend to your knees, holding a band in hand and under feet. You will then keep your arms straight as you bring them backwards to work your shoulders and triceps
Goal: 3 rounds of 15 reps
Description: Work this move for your glutes and shoulders and core
Goal: 3 rounds, 10 reps per leg
Goal: 3 rounds of 10 reps per leg.
Goal: 3 rounds of 10 reps.
Goal: 3 rounds of 15 reps
Goal: 3 Rounds, 10 reps per side
Description: Start laying on the floor. You will then lift your arms above your head as you lift your legs off the floor in a straddled position working to engage your core to hold your lower back on the floor throughout.
Goal: 3 rounds of 60 second holds
Extra Notes: You might not hit 60 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 10 reps per leg
Goal: 3 rounds, 15 reps