ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 Craig! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress. Just give us 45-60 MINUTES 3-5 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!
Description: Follow along with this video to 2:20 for a great shoulder stretching program.
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
Description: Position yourself so that 1 leg is flush against the wall and hold a small lunge position. You will then work to push your hips and lower back towards the wall to stretch your back without arching it.
Goal: 1 round with 5 reps per side, 20 sec holds per rep.
Description: Focus on core engagement
GOAL: 1 round of 15 reps per side
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Sit with legs open as much as you can comfortably sit and position hands on either side of 1 leg. You will lean forward and push through your arms to lift your bottom off the floor.
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps every round or even do 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: Start with feet together You will then squat low so that your hips and knees are at 90 degrees. You will than contract your core causing your lower back to become flush with the wall with your arms in front of you as if you are holding a bucket. You will then hold this position for the below time.
Goal: 4 rounds of 10 marches per side
Extra Notes: You might not hit 10 marches every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Startin table position, you will then do hip pulses focusing on glute activation while opening your shoulders.
Goal: 4 rounds of 5 pulses
Extra Notes: You might not hit 5 pulses each round, or complete all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting on the floor with hands next to thighs. You will then lift your hips up behind you engaging your core to hold compression. You will then work to slide your feet towards your hips and trying to lift feet off the ground.
Goal: 4 rounds of 7 reps
Extra Notes: You might not hit 7 reps every round, or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: Using a towel or a dowel/broomstick you will place that behind your back holding 1 end with 1 arm above while the other hand reaches behind from below working to bring your hands together in the middle as much as possible. Once you have reached as closely together as you can, you will then a small pull with the top arm to increase the stretch to the bottom arm, pulsing that lift.
Goal: 1 Round, 3 reps of 20 second holds per rep.
Extra Notes: You might not hit 20 seconds or even all 3 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 the horse stance squat in front of a chair with knees and feet pointing outwards. You will then squat being sure to keep your chest upright and squeezing your glutes strongly to come back to standing.
Goal: 4 Rounds, 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, 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 wall 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. You will then lift 1 leg at a time for a 3 second holds per leg before walking back out to a plank.
Goal: 4 rounds of 5 reps.
Extra Notes: You might not hit 5 reps each round, or complete all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pull yourself back up into a pike.
Goal: 3 rounds of 10 reps.
Do as large of a circle as you can comfortably tolerate. Do 20 circles per leg
Focus on core engagement
GOAL: 1 round of 15 reps per side
Focus on core engagement and rotating your body 90 degrees. Be sure to come back to starting point between each twist.
Goal: 1 round of 25 reps per side
Focus on core engagement and as large of circles as you can while still holding your core active.
Hold compression throughout with focus to “kiss your knees” and arms are for balance. Hold for 15-30 seconds per rep for 3 reps
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 1 round 20 reps
Description: This move starts by laying on your back and place your legs on a block in front of you You will then lift your arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.
Goal: 1 round 25 reps
Goal: 2 rounds 20 reps per side