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 Dan! 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 30-60 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!C
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: Start sitting on the floor. You will then engage your glutes by pushing down through your feet and hands to attain the table position as seen in this video. Hold this position focusing on lifting your hips up the entire length of the prescribed time. You will then lift 1 leg and 1 arm to rotate as shown in the demo video
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round, 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 elbow push-up position. You will then push through 1 arm to straighten your elbow then the other elbow to attain a piked plank position. You will then lower 1 arm at a time to return to your elbows.
Goal: 2 rounds of 8 reps per side.
Extra Notes: You might not hit 8 reps each round, or complete all 2 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 hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift 1 leg off the ground.
Goal: 2 rounds of 10 reps per foot
Extra Notes: You might not hit 10 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.
Goal: 3 rounds of 10 reps
Description: Start in a plank position with feet on wall. You will then walk your body up the wall going as close in as you can safely return back down.
Goal: 2 rounds of 5 reps
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 3 rounds of 8 reps
Description: Work a middle split with 1 leg at a time as shown in this demo.
Goal: 2 Rounds, 30 seconds per side per round
Extra Notes: You might not hit 30 seconds every round or even do all 2 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 piked elbow plank. From there you will work to lift 1 leg up behind you then crunch it to your chest to work your core and hips while you stabilize through your shoulders.
Goal: 2 rounds of 10 reps per leg
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.
Goal 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps, or 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 in an elbow plank core engaged into a turtle shell back. You will then lift 1 leg (not losing your turtle shell as you do it) to further work your core and glutes.
Goal: 2 rounds of 4 reps per leg with 10 second holds per rep
Extra Notes: You might not hit 4 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
DESCRIPTION: Work this movement focusing on hollow to tuck, hollow to v-up.
Goal: 2 rounds of 10 reps (1 rep is hollow, tuck, hollow v-up)
Description: This move starts laying on your back bringing your legs up and holding at you heels. You will then work to bring your knees down and outward to stretching your hamstrings, adductors and lower back. Focus to keep your lower back on the floor as much as you can.
Goal: 2 rounds of 30 second holds
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders and then lift your legs in a piked position to touch the bar between your hands.
Goal: 2 rounds of 10 reps
Description: This move starts in hanging. You will then engage your core to lift your legs into an L shape. You will then rotate left and right while holding this shape.
Goal: 2 rounds of 10 reps each side
DESCRIPTION: Start in a horse stance squat. You will then shift to 1 side working to touch butt to heel as you straighten the opposite leg. You will then shift to the other side and repeat.
Goal: 2 rounds of 10 reps per side
Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.
GOAL: 3 rounds of 5 lifts each leg.
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.
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.
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold.