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 Conrad! 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 few 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: Standing with your feet shoulder width or wider. Engage your core to support your spine then raise your arms straight out to the side. Rotate through your spine to drop on arm towards the floor and your other arm up towards thhe ceiling. Only rotate as far as your spine can comfortably.
Goal: 3 reps each direction.
Description: Put your chest on your yoga ball with your arms held to your chest. Extend your back as much as you can comfortably.
Goal: 5 reps.
Description: Begin on your hands and knees. Set your core, thread the needle, then rotate your shoulder to open up your chest. ONLY rotate as far as is comfortable.
Goal: 5 reps each arm.
Description: Start in a push-up position with your hands turned so your palms are facing up. Keep elbows close to side as much as possible to maximize triceps engagement. MAKE SURE YOUR SHOULDER BLADES ARE PUSHED DOWN to lessen upper trap involvement.
Goal: 8 push ups
Description: Begin in standing. Perform two arm circles going backwards while keeping your elbow straight. Switch arms and repeat. Then, perform two arm circles going forwards. Repeat with the other arm.
Goal: Do this once
Description: Begin in a tall kneeling position. Maintain hollow body position and perform triceps extension.
Go as slow and controlled as you can.
Goal: 3-5 reps
Description: Start in a tall plank position with core engaged. Perform scapular protaction and retraction while keeping elbows straight.
Goal: 3 reps
Description: This move begins on your hands and knees with your fingertips pointed forward. You will then lower yourself down to your elbows. Then push through your hands to push back up to straight arms.
Goal: 5 reps
Description: This move starts with arms holding onto pull-up bar. You will allow your legs to bend slightly with some weight through your arms working to hold your shoulders active and hold legs up if able.
Goal: 3 reps
Description: This move starts laying on the ground on your stomach with your arms overhead. With your palms facing down, raise your chest up off the floor into a superman, then perform a lower trap slide (like you’re doing a jumping jack). Return your arms to the overhead position, then lower your chest back to the floor.
Goal: 5 reps
Description: This move starts in a squatted position. Try to get as close to a horse stance (hips and knees at 90 degrees) as you are able to do. Stay down in the squat and step your leg out then back in. Switch legs.
Goal: 5 reps each leg
Description: Begin with one leg straight and toe pointed towards the ground. Draw a half circle with your toes until the leg is fully behind you.
Goal: 1 circle and 5 pulses per rep. 4 reps each side
Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90 degree angle. DO NOT DO THE reverse crunch for now. Lower your legs as far as you can without letting your lower back arch.
Goal: 12 reps
Description: Start laying on floor with 1 leg bent so toes are touching wall and opposite leg straight with heel against the wall. Then squeeze your glutes strongly to lift your hips up evenly. Then slowly lower hips to touch the floor.
*Focus to keep hips level so no rotation occurs. Picture a level laying across your hips. Don’t let the level dip when lifting up.*
Goal: 3 reps per leg
Description: Perform how you have been. This is the closest video I have to standing marching. 🙂
Goal: 10 reps per leg.
Description: This move starts by laying on your side with both of your knees bent. Use your top arm to hold the top of your pelvis to assure you don’t let your top hip roll backwards. Use your outer hip muscles to lift your top leg off the bottom leg. Only lift as far as your HIP can move. Do not let your pelvis move because then the strength is coming from your lower back.
Goal: 5 reps with GOOD FORM
Description: Lay on your side with the yoga ball between your legs. Squeeze your legs together as you lift the ball up off the floor.
Goal: 3 reps.
Description: Laying on your back with feet flat on the floor. Place the band around your knees. Contract core so back becomes flat on the floor. Then lift both hips by squeezing your bottom. Push outwards slightly with knees against elastic band to increase the glutes participation. **Be sure to not arch your back to try and lift higher. Keep core engaged to support back.**
Goal: 8 reps
Description: Begin on your hands and knees (quadruped position). Tighten your core to keep your trunk as immobile as possible. Lift one leg out to the side as far as your hip will allow. Picture a glass of water sitting on your lower back. Do not let the water pour out. Then kick your knee out as straight as you can. Slowly return to a quadruped position without letting your core rock.
Goal: 3 reps each leg