ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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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 Chris! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~30-60 MINUTES 3-6 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!
Form over number of reps always!
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 per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down
Description: Follow the video to get your wrists ready for weight bearing.
Description: Start in a tall plank position with core engaged. Perform scapular protraction and retraction while keeping elbows straight.
Goal: 2 rounds of 10 reps
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.
Goal: 3 rounds of 5 reps each side
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time.
Goal: 3 rounds of 10 pulses each leg
Description: Begin in a reverse plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go.
Goal: 3 rounds of 5 reps
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 3 rounds of 8 reps per leg.
Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 3 rounds of 3 reps.
Goal: Use a strap, towel, etc. to loop around you foot and hold x 2 min each leg
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.
Goal: 3 Rounds, 2 reps with 60 second holds.
Description: Begin on your stomach with arms overhead. Keep your knees straddle as you separate your legs into a straddled position. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.
Goal: 3 rounds of 2 reps with 30 sec holds
Description: This move starts with arms holding onto pull-up bar. Pull your shoulder blades down to engage your shoulders, then lift your feet up off the ground.
Goal: 3 rounds of 1 hang for as long as you can hold. Time yourself so we can monitor your progress.
Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups.
Description: Begin in a tucked up position (knees to chest). Release your arms over your head and straighten your knees out while lying down on your back. Then use your core to pull yourself back up into the tucked up position.
Goal: 3 rounds of 10 reps
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 3 rounds of 5 reps for as long as you can hold.
Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression as you straighten out one leg at a time.
Goal: 3 rounds of 5 leg kicks each
Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.
Goal: 3 rounds of 5 reps each leg.
Description: Begin in a tall hollowbody plank. Weight shift over your hands into a planched plank. Hold this shape as you perform a push up. Make sure you push all the way up through the push up into scapular protraction.
Goal: 3 rounds of 10 push ups.
Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.
Goal: 3 rounds of 10 reps each direction.
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 minute hold
Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 3 reps per leg.
Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*
Goal: 3 rounds of 5 reps.