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 Chelsea! 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: You will start by lowering your self into a middle split position with hands on the floor. From here you will lean onto your hands working to pulse your hips slightly up and down to work to open them more each time you pulse slightly lower.
Goal: 4 rounds of 8 pulses
Extra Notes: You might not hit 8 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 in a lunged position with back foot against the wall. From here, you will raise your arms above your head holding them close to your ears and straight. You will then reach back for the wall with your hands allowing your back to round and your hips to open.
Goal: 4 rounds of 8 reps per leg
Extra Notes: You might not hit 8 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: Kick up to a handstand against the wall. You will then allow your legs to widen keeping yourself against the wall. From there you will shift your weight back and forth between the arms, working to shift enough that the off-loaded hand is lifting to the fingertips.
Goal: 1 round of 5 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 in a pike position. You will then rotate to 1 side keeping your hips high while opening your shoulders to attain the bridge position. You will then rotate again to return to the pike position. 1 rep is Pike-bridge-pike.
Goal: 4 rounds of 5 reps per side
Extra Notes: You might not hit 5 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: Starting in a plank position with both legs on sliders. You will then contract your core to bring your feet forward sliding them up to in line with your hands. You will bend you knees when doing this move to attain a partial stalder position. From there, you will then squeeze your glutes strongly to return to the starting plank position.
Goal: 4 rounds of 10 reps per leg
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: This move starts in a push-up position with feet near wall. You will then position feet onto the wall and “walk” your hands inwards as your feet walk up the wall maintaining a strong core as you move your legs and arms to keep the push-up/plank position. Walk your hands in as far as you can safely come down while keeping your core active.
*Each rep includes a clockwise and a counterclockwise rotation.
Goal: 4 Rounds, 5 reps
Extra Notes: You might not hit 5 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: Hanging from a bar or bar equivalent, you will crunch your legs up to your chest. Once crunched you will straighten 1 leg at a time to fully straight keeping the opposite knee against chest.
Goal: 4 rounds of 7 reps per leg
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: Hanging from a bar or bar equivalent, you will crunch your legs up to your chest reaching for the bar to bring your hips past your arms to open your shoulders. You will then bring the hips back through your arms going forward and allow your feet to hold onto the bar while you drop you hips to add in a hamstring stretch.
**Hold the stretch for 10-15 sec per rep.
Goal: 4 rounds of 5 reps
Extra Notes: You might not hit 5 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: Starting in a plank position with feet on sliding surface. You will then slide your feet forward to bring your knees between your arms compressing and activating your core, working to keep your hips even without dropping before you then bring your legs through your arms to a raised hips front plank. You will then again activate your core to slide your hips back between your arms compressing your knees to your chest before explosively squeezing your glutes to return to the starting plank position
Goal: 4 rounds of 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: Follow along for a full body mobility training. For warm up if reps do 5 reps, if holds do 10 sec holds. For cool-down do 10 reps if reps and 30 sec holds if holds.
Goal: 1 round for warm-up and 1 round for cool down
Description: This move starts hanging on a pull-up bar or equivalent surface. You will then lift your legs to an L in front of you (bending the hips to 90 degrees) before lowering back to the full hang position.
Goal: 4 Rounds, 8 reps
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lay on the floor with legs out straight leaning onto elbow keeping yourself partially on your side. You will then crunch your core bringing your elbows to the opposite knee. Be sure that as you return to the bottom of the crunch you open you chest to look to the ceiling (allowing for oblique activation).
Goal: 4 rounds of 10 reps per leg
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!
*Keep arms straight and tight to ears. Be sure to return to standing with arms evenly to not allow trunk to rotate
Goal: 4 rounds of 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!
*Focus to ensure that your back doesn’t arch and the movement comes from your hips. ONLY ROTATE INWARDS TOWARDS OPPOSITE LEG TO START
Goal: 4 rounds of 5 reps per leg.
Extra Notes: You might not hit 5 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: This move starts in a push-up position with feet on the edge of a raised surface (such as a couch). You will then “walk” your hands inwards to the piked position working for hips over shoulders. Be sure that you keep your core engaged throughout. Once in the piked position you will then complete push-ups.
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 in a pike position on your elbows. From there you will lean forward allowing your hips to lower into a plank position being sure to engage your core throughout to not allow your back to sway. You will then return to the pike position to end the rep.
Goal: 4 rounds of 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: starting on your forearms with hands touching each other, but a few feet from the wall, you will kick your feet up to the wall. You will then work to open your shoulders by shifting your chest forward away from the wall.
Goal: 4 rounds of 25 second holds
Extra Notes: You might not hit 25 seconds 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!