ENJOY YOUR TRAINING!
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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 Chuck! 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: These moves are specifically for stretching each muscle in the calf. Be sure to focus on the front leg as that is the one that is being stretched.
Goal: 1 Round, 6 reps per position per side with 10 second holds per rep
Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.
Goal: 3 Rounds, 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: Stand in front of your bench with legs on either side. You will then complete this move as shown in this example video.
Goal: 3 rounds of 8 reps per side.
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!
Goal: 3 rounds 90 seconds
DESCRIPTION: Be sure that you are holding hollowbody throughout this movement to engage your core and not arch into your lower back.
Goal: 3 rounds of 5 reps per leg holding for a count of 5 each lift
Extra Notes: You might not hit all 5 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 piked handstand position. You will then work push-ups in this position working to keep your elbows between directly next to your trunk and 45 degrees out to force the triceps to work.
Goal: 3 Rounds, 8 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 with feet on a raised surface. You will then walk your hands into a piked handstand position and hold that position for a count of 5 before walking back out to a plank position
Goal: 3 rounds 10 reps
Description: Start sitting with legs straight in front of you. You will position your hands slightly forward to your hips allowing your torso to flex. You will then contract your core to lift your legs. DO NOT BEND YOUR KNEES.
Goal: 3 Rounds, 15 reps per round
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: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds 90 s
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 5-10
*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.
Goal: 1 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!
Goal: 3 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!
Goal: 3 rounds of 10 reps alternating
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: Use your TRX strap and a wall to do this move. Goal is to work the hamstring on the straight leg while you work the range of motion on the bending leg.
Goal: 3 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: Start on your rings where you are near the floor. The idea is to work your core to lift your legs while you work the range of motion at your shoulders. Be sure to only go as deep on the back as you shoulders allow (which may mean starting closer to the ground.)
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps, 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 5 reps
Extra Notes: You might not hit 5 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 lunge position with arms on ears. Be sure that you keep your hips in alignment with your surface (no rotation either way.) Go slow and control the movement by squeezing your glutes to produce the “kick” not using momentum.
Goal: 3 rounds of 8 reps per leg.
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: Start in a plank position. You will then lift 1 leg up to place onto wall. From there you will walk your hands in working to open your hips by sliding the foot on the wall up as the leg on the ground stays there and works to push heel flat onto the ground. Once at the most open position where you have pushed your pelvis towards the wall as much as possible, you will then walk your hands back out to attain the plank position before repeating.
**Work to complete this where your do not allow the lifted leg to touch the ground between reps.**
Goal: 3 Rounds, 8 reps per side
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!
Goal: 3 rounds 5 rotations per direction
Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 3 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: Start in standing. You will then jump, lower yourself to the floor through deep squatting, roll your body out to flat, then bring your legs up over your head (to the best of your ability), then lower the legs, roll your body forward to return to standing. This is 1 rep
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: This move starts in a squat position with hands on paralettes. You will stay forward keeping your elbows bent allowing your thighs to rest on your arms. From there you will work to hold your core engaged as you walk 1 leg forward at a time to lift in front of you.
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 5 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 by placing your hands on the floor about shoulder width apart. You will then bring your knees to your triceps as you lean forward, allowing your elbows to bend. This will lead to your feet lifting off the floor and you balancing on your hands. You will then work to hold your hips high as you balance on your hands to lift 1 leg off your triceps and back.
Goal: 3 rounds of 8 reps per leg
Extra Notes: You might not hit 8 reps each round or even 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: Notice that his chest is open and when he hops there is no rotation. You will push with both hands to help to lift best
Goal: 3 rounds of 4 reps per leg
Extra Notes: You might not hit 4 reps each round or even 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: I want you to work this level kata to work on your shoulder endurance without causing pain.
Goal: 2-5 reps per day, 2 days per week
Extra Notes: You might not hit 2-5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!