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 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: Lay on the ground and work your hip range of motion in this stretch.
Goal: 2 Rounds, 2 reps of 15 second holds per rep each side
Extra Notes: You might not hit 2 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 in an elbow plank position with core engaged for a “turtle shell” back posture. From there, you will engage your glutes to lift 1 leg up and out slightly. Focus on ONLY moving the leg and not arching your back losing your turtle shell
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: Rotate your hands so the fingers are facing each other on the wall. You will then work to lower your chest to the wall and return to starting position. **DON’T PUSH TO ELBOWS FULLY STRAIGHT. KEEP A SLIGHT BEND AT THE TOP**
Goal: 2 rounds of 15 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. You will then bring 1 knee to your chest keeping the other leg flat on the ground. You will then work to straighten the bent knee to stretch that hamstring.
Goal: 1 round of 3 reps of 20 second holds per rep per side
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your hip rotation and pelvis control
Goal: 2 rounds of 8 reps per side
Extra Notes: You might not hit all 8 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 on your hands and knees. You will keep weight through your knees to lessen pressure at your elbow as you lower your elbow to the floor and return to the push-up position. **DO NOT PUSH TO ELBOWS FULLY STRAIGHT, KEEP A SLIGHT BEND AT YOUR ELBOW**
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: Follow this demo to work your hip strength and mobility
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: 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: Lean back on your elbows without a LOT of weight on it. Use your upper core to lessen weight through the elbows as you use your lower core to “bicycle” your legs.
Goal: 2 rounds of 15 reps per side
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 side on your elbow and hips. Then engage your core and shoulders to lift your hips up off the floor. Keep the top hand reaching for the ceiling to keep the chest open for this movement
Goal: 2 rounds of 10 reps each side.
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 ON YOUR ELBOWS with core engaged for a turtle shell back position. You will then hold this position as you make circles over your hands as shown in this demo video
Goal: 2 Rounds, 20 circles per direction
Extra Notes: You might not hit 20 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 a piked, elbow plank as seen in the demo video. You will then work to engage your core to tuck your pelvis and lower into a low plank position, then push through your arms to bring your hips back up into the piked position
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: Start in a piked elbow plank holding your core engaged. You will then lift 1 leg up behind you holding your pelvis stable placing it on a solid surface behind you to open your hips.
Goal: 2 Rounds, 3 reps per leg with 20 second holds per rep per leg
Extra Notes: You might not hit 3 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 standing with feet touching. From there you will work to squat down keeping legs together working to get your butt to your heels.
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!